{"id":104766,"date":"2024-06-15T09:00:03","date_gmt":"2024-06-15T07:00:03","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=104766"},"modified":"2025-04-08T17:49:56","modified_gmt":"2025-04-08T15:49:56","slug":"ponte-en-forma-para-el-verano-del-2024-el-plan-de-4-semanas-para-nivel-inicial-y-avanzado","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/ponte-en-forma-para-el-verano-del-2024-el-plan-de-4-semanas-para-nivel-inicial-y-avanzado\/","title":{"rendered":"\u00a1Ponte en forma para el verano del 2025!"},"content":{"rendered":"<h2>El plan de 4 semanas para nivel inicial y avanzado<\/h2>\n<p>\u00a1El verano est\u00e1 cada vez m\u00e1s cerca!<\/p>\n<p>Hoy te presentamos un plan para que te pongas al d\u00eda en la piscina. Es un plan de 4 semanas dise\u00f1ado en dos niveles diferentes dependiendo de tu preparaci\u00f3n previa: nivel inicial o avanzado. El avanzado tiene un ejercicio extra cada semana y las sesiones son ligeramente m\u00e1s largas.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/en_row\/explore\/activities\/training-swim.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-104746 size-large\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-1024x682.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-1024x682.jpg 1024w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-300x200.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_-768x512.jpg 768w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/05\/back_shape2_.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2>Semana 1<\/h2>\n<h4>Principiantes<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<ul>\n<li>1000 m de estilo libre, sin parar y cronometr\u00e1ndose<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<ul>\n<li>300 m de nado suave200 m solo brazos con pullbuoy<\/li>\n<li>100 m solo piernas utilizando una tabla<\/li>\n<li>3&#215;200 m de nataci\u00f3n aer\u00f3bica constante a mayor velocidad (con pausas de 20 segundos)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Avanzado<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<ul>\n<li>2000 m de estilo libre, sin parary cronometr\u00e1ndose<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<ul>\n<li>400 m de nado suave<\/li>\n<li>300 m solo brazos con pullbuoy<\/li>\n<li>200 m solo piernas con tabla<\/li>\n<li>100 m combinando estilos<\/li>\n<li>5&#215;200 m de nataci\u00f3n aer\u00f3bica constante (con pausas de 20 segundos)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 3<\/strong><\/p>\n<ul>\n<li>200 m de nado suave<\/li>\n<li>300 m de estilo libre respirando cada 3-5 brazadas alternando cada 50 m<\/li>\n<li>3&#215;100 m combinando estilos (con pausas de 30 segundos)<\/li>\n<li>300 m solo piernas con tabla y aletas<\/li>\n<li>200 m de nado suave<\/li>\n<li>2&#215;100 m con disminuci\u00f3n gradual de la velocidad (pausa de 20 segundos)<\/li>\n<li>200 m con palas<\/li>\n<li>100 m combinando estilos<\/li>\n<li>100 m (25 intenso+ 25 de nado suave) &#8211; pausas de 30 segundos<\/li>\n<li>100 m espalda doble<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Semana 2<\/h2>\n<h4>Principiantes<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<ul>\n<li>400 m de nado suave<\/li>\n<li>200 m de estilo libre respirando cada 3-5 brazadas alternando cada 50 m<\/li>\n<li>4&#215;200 m de nataci\u00f3n aer\u00f3bica (descanso 20 segundos)<\/li>\n<li>100 m solo piernas utilizando una tabla<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<ul>\n<li>300 m de nado suave<\/li>\n<li>10&#215;100 m (4 aer\u00f3bicos + 1 r\u00e1pido) &#8211; descanso 15 segundos<\/li>\n<li>200 m (50 de espalda doble + 50 de piernas sin tabla)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Avanzado<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<ul>\n<li>300 m de nado suave<\/li>\n<li>200 m solo brazos con pullbuoy<\/li>\n<li>100 m solo piernas con tabla<\/li>\n<li>4&#215;50 m (25 brazo derecho + 25 brazo izquierdo) &#8211; descanso 10 segundos.<\/li>\n<li>6&#215;200 m de nataci\u00f3n aer\u00f3bica constante (descanso 20 segundos)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<ul>\n<li>600 m de nado suave<\/li>\n<li>500 m solo brazos con palas<\/li>\n<li>400 m de nado con aletas<\/li>\n<li>300 m (25 r\u00e1pido + 50 suave)<\/li>\n<li>200 m combinado cambio cada 50<\/li>\n<li>100 m de nado r\u00e1pido<\/li>\n<li>100 m de nado suave<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 3<\/strong><\/p>\n<ul>\n<li>500 m nadando con aletas y palas<\/li>\n<li>15&#215;100 m (4 aer\u00f3bicos + 1 r\u00e1pido) \u2013 descanso 15 segundos<\/li>\n<li>200 m (50 m espalda doble + 50 solo piernas sin tabla)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Semana 3<\/h2>\n<h4>Principiantes<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<p>300 m de nado suave<\/p>\n<p>300 m con pullbuoy (50 piernas + 50 brazos)<\/p>\n<p>6&#215;200 m de nataci\u00f3n aer\u00f3bica constante (descanso 20 segundos)<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<p>300 m de nado suave<\/p>\n<p>12&#215;10 m (3 aer\u00f3bicos + 1 r\u00e1pido) &#8211; descanso 15 segundos<\/p>\n<p>300 m (50 m espalda doble + 50 m solo piernas sin tabla)<\/p>\n<h4>Avanzado<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<ul>\n<li>300 m de nado suave<\/li>\n<li>300 m con pullbuoy (50 piernas + 50 brazos)<\/li>\n<li>8&#215;200 m de nataci\u00f3n aer\u00f3bica constante (descanso 20 segundos)<\/li>\n<li>8x25m (1 r\u00e1pido + 1 suave) \u2013 descanso 15 segundos<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<ul>\n<li>400 m de nado suave<\/li>\n<li>4&#215;100 m brazos con palas y pullbuoy &#8211; descanso 15 segundos<\/li>\n<li>8&#215;50 m solo piernas con aletas y tabla (25 m r\u00e1pido + 25 m suave)<\/li>\n<li>16&#215;25 m combinado, cambio cada 4 &#8211; descanso 15 segundos<\/li>\n<li>8&#215;50 m solo brazos con palas y (25 r\u00e1pido + 25 suave)<\/li>\n<li>4&#215;100 m de piernas con aletas y tabla &#8211; descanso15 segundos<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 3<\/strong><\/p>\n<ul>\n<li>300 m de nado suave<\/li>\n<li>4&#215;75 m combinando (menos el libre y cambiando cada 25 m) &#8211; descanso 20 segundos<\/li>\n<li>16&#215;100 m (3 aer\u00f3bicos + 1 r\u00e1pido) \u2013 descanso 15 segundos<\/li>\n<li>200 m (50 espalda doble + 50 piernas sin tabla)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Semana 4<\/h2>\n<h4>Principiantes<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<ul>\n<li>200 m de nado suave<\/li>\n<li>4&#215;50 m (25 m brazo derecho + 25 m brazo izquierdo) &#8211; descanso 10 segundos<\/li>\n<li>8&#215;200 m de nataci\u00f3n aer\u00f3bica constante (con pausas de 20 segundos)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<ul>\n<li>1000 m de estilo libre, sin parar y cronometr\u00e1ndose<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Avanzado<\/h4>\n<p><strong>SESI\u00d3N 1<\/strong><\/p>\n<ul>\n<li>300 m de nado suave<\/li>\n<li>200 m solo brazos con pullbuoy<\/li>\n<li>100 m piernas con tabla<\/li>\n<li>10&#215;200 m de nataci\u00f3n aer\u00f3bica constante (descanso 20 segundos)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 2<\/strong><\/p>\n<ul>\n<li>300 m de estilo libre respirando cada 3-5 brazadas alternando cada 50 m<\/li>\n<li>3&#215;100 m combinado (descanso 20 segundos)<\/li>\n<li>300 m de estilo libre respirando cada 3-7 brazadas, alternando cada 50 m<\/li>\n<li>3&#215;100 m combinado en orden inverso (descanso 20 segundos)<\/li>\n<li>300 m con respiraci\u00f3n cada 5 brazadas<\/li>\n<li>8&#215;25 m disminuci\u00f3n gradual de la velocidad (descanso 20 segundos)<\/li>\n<li>200 m de nado suave<\/li>\n<li>8&#215;25 m solo piernas a velocidad alta con tabla (descanso 30 segundos)<\/li>\n<li>200 m respiraci\u00f3n cada 3-7 brazadas, alternando cada 50 m<br \/>\n300 m de nado suave<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>SESI\u00d3N 3<\/strong><\/p>\n<ul>\n<li>2000 m de estilo libre, sin parar y cronometr\u00e1ndose<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Como ves, semana a semana se incrementa gradualmente el n\u00famero de ejercicios y el total de kil\u00f3metros recorridos.<\/p>\n<p>Adem\u00e1s, al final del programa, hay un ejercicio de nataci\u00f3n cronometrado. Se trata de una prueba sencilla para evaluar el resultado de cuatro semanas de entrenamiento.<\/p>\n<p>&nbsp;<\/p>\n<p>\u00a1Que disfrutes entrenando!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El plan de 4 semanas para nivel inicial y avanzado \u00a1El verano est\u00e1 cada vez m\u00e1s cerca! Hoy te presentamos un plan para que te pongas al d\u00eda en la &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":104745,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10130],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00a1Ponte en forma para el verano del 2025! - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/es\/forma-fisica-y-bienestar\/ponte-en-forma-para-el-verano-del-2024-el-plan-de-4-semanas-para-nivel-inicial-y-avanzado\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00a1Ponte en forma para el verano del 2025! - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"El plan de 4 semanas para nivel inicial y avanzado \u00a1El verano est\u00e1 cada vez m\u00e1s cerca! 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