{"id":104355,"date":"2025-09-01T09:00:11","date_gmt":"2025-09-01T07:00:11","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=104355"},"modified":"2025-09-01T17:34:43","modified_gmt":"2025-09-01T15:34:43","slug":"entrenamiento-para-reactivarse-1a-sesion-en-la-piscina","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/entrenamiento-para-reactivarse-1a-sesion-en-la-piscina\/","title":{"rendered":"Entrenamiento para reactivarse \u2013 1\u00aa sesi\u00f3n en la piscina"},"content":{"rendered":"<p>Ya hemos visto que el entrenamiento en seco puede ser \u00fatil para reanudar la nataci\u00f3n despu\u00e9s de una pausa, especialmente cuando no tenemos una piscina disponible (<a href=\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/como-volver-al-entrenamiento-despues-de-las-vacaciones-entrenamiento-en-seco\/\"><span class=\"TextRun SCXW82438525 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW82438525 BCX0\">Entrenamiento en seco para <\/span><span class=\"NormalTextRun SCXW82438525 BCX0\">reactivarse \u2013 Entrenamiento 1<\/span><\/span><\/a><a href=\"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/como-volver-al-entrenamiento-despues-de-las-vacaciones-entrenamiento-en-seco\/\">)<\/a>.<\/p>\n<p>Sin embargo, si no te convence del todo el entrenamiento en seco, podemos empezar directamente las sesiones en el agua o, mejor a\u00fan, combinar ambos m\u00e9todos.<\/p>\n<p><strong>Hoy veremos c\u00f3mo empezar a entrenar en el agua de manera gradual. <\/strong><\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/descubre\/actividad\/entrenamiento-natacion.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-105868 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2023\/09\/training-after-a-summer-break-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Las primeras sesiones deben ser <strong>SOLO aer\u00f3bicas<\/strong>, sin trabajo de velocidad, para evitar sobrecargar el cuerpo, sobre todo si es despu\u00e9s del entrenamiento en seco que te recomendamos.<\/p>\n<p>Incluimos ejercicios t\u00e9cnicos en el calentamiento. Estos ejercicios son vitales porque aportan una enorme eficacia si se realizan correctamente.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/es_es\/descubre\/actividad\/entrenamiento-natacion.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-101947 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/03\/swimming_pool_training_arena_2-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Aqu\u00ed va la primera sesi\u00f3n:<\/p>\n<p><strong>CALENTAMIENTO<\/strong><\/p>\n<ul>\n<li>300 m de nado suave en cualquier estilo<\/li>\n<li>12&#215;25 m de ejercicios + 10 segundos de descanso<\/li>\n<\/ul>\n<p><strong>SERIE PRINCIPAL<\/strong><\/p>\n<ul>\n<li>10&#215;100 m de nado aer\u00f3bico en estilo libre manteniendo la frecuencia cardiaca por debajo de 140 l.p.m. + 15 segundos de descanso<\/li>\n<\/ul>\n<p>O\u00a0bien<\/p>\n<ul>\n<li>20&#215;50 m de nado aer\u00f3bico en estilo libre + 10 segundos de descanso<\/li>\n<\/ul>\n<p>O\u00a0bien<\/p>\n<ul>\n<li>100\/200\/300\/400 m con descansos crecientes de 10-30 segundos<\/li>\n<\/ul>\n<p><strong>ENFRIAMIENTO ACTIVO<\/strong><\/p>\n<ul>\n<li>200 m de nado suave<\/li>\n<\/ul>\n<p>Ya nos contar\u00e1s qu\u00e9 tal esta primera sesi\u00f3n de entrenamiento en la piscina tras las vacaciones.<\/p>\n<p>Sugerimos nadar <strong>al menos dos o tres d\u00edas<\/strong> la primera semana (con al m\u00ednimo un d\u00eda de descanso entre sesiones), utilizando diferentes estilos para realizar los ejercicios y variando la serie principal con otras distancias.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya hemos visto que el entrenamiento en seco puede ser \u00fatil para reanudar la nataci\u00f3n despu\u00e9s de una pausa, especialmente cuando no tenemos una piscina disponible (Entrenamiento en seco para &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":105868,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10126],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entrenamiento para reactivarse \u2013 1\u00aa sesi\u00f3n en la piscina<\/title>\n<meta name=\"description\" content=\"Hoy veremos c\u00f3mo empezar a entrenar en el agua de manera gradual. 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