{"id":71246,"date":"2022-02-04T12:00:00","date_gmt":"2022-02-04T11:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/sin-categorizar\/3-rutinas-que-debes-probar-antes-de-decidir-que-cuelgas-el-banador\/"},"modified":"2022-02-04T13:45:49","modified_gmt":"2022-02-04T12:45:49","slug":"3-rutinas-que-debes-probar-antes-de-decidir-que-cuelgas-el-banador","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/entrenamiento-y-tecnica\/3-rutinas-que-debes-probar-antes-de-decidir-que-cuelgas-el-banador\/","title":{"rendered":"\u00a13 rutinas que debes probar antes de decidir que \u201ccuelgas el ba\u00f1ador\u201d!"},"content":{"rendered":"<p><strong>Prueba estas tres rutinas antes de decidir que \u201ccuelgas el ba\u00f1ador\u201d.<\/strong><\/p>\n<p>Una sesi\u00f3n de entrenamiento sabrosa de verdad debe incluir tres ingredientes b\u00e1sicos:<\/p>\n<p><strong>1. Debe plantear un reto.<\/strong> Tiene que ponerte a prueba en los aspectos f\u00edsico, mental, t\u00e9cnico y t\u00e1ctico.<\/p>\n<p><strong>2. Debe ser progresiva.<\/strong> A medida que avanza el ejercicio tiene que resultar m\u00e1s dif\u00edcil en t\u00e9rminos de velocidad, frecuencia respiratoria, descansos y n\u00famero de repeticiones.<\/p>\n<p><strong>3. Debe servir para que nades m\u00e1s deprisa en carrera.<\/strong> El entrenamiento tiene que marcar la diferencia en cuanto a resultados.<\/p>\n<p>\u00a1Aqu\u00ed tienes tres rutinas que debes probar antes de decidir que \u201ccuelgas el ba\u00f1ador\u201d!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-90180\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>1. 50\/100\/50<\/h3>\n<p>Esta rutina es dura y te ense\u00f1a a ir r\u00e1pido haciendo \u00fanicamente descansos cortos:<\/p>\n<ul>\n<li>50 m en tu estilo, empezando fuera de la piscina, a 1 minuto a un ritmo de 100 metros.<\/li>\n<li>100 m en tu estilo, empezando en la piscina, a 2 minutos a un ritmo de 200 metros.<\/li>\n<li>50 m en tu estilo, empezando fuera de la piscina, a 1 minuto a un ritmo de 100 metros.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Repite la rutina 3 veces. Despu\u00e9s a\u00f1ade un 50\/100\/50 extra por semana hasta que hagas entre 5-8 en cada sesi\u00f3n.<\/p>\n<h3>2. La magia del combinado.<\/h3>\n<ul>\n<li>4 x 25 en estilo combinado (o sea, 25 de mariposa, 25 de espalda, 25 de braza, 25 de crol) a 30 segundos.<\/li>\n<li>100 en estilo combinado cambiando de estilo cada 25 m a 2:00 minutos.<\/li>\n<li>4 x 50 en estilo combinado, una repetici\u00f3n por estilo a 1:00 minuto.<\/li>\n<li>200 en estilo combinado cambiando de estilo cada 50 m a 4:00 minutos.<\/li>\n<li>4 x 100 en estilo combinado, una repetici\u00f3n por estilo con 2:00 minutos de descanso entre repeticiones.<\/li>\n<li>400 en estilo combinado cambiando de estilo a los 100 m a 8:00 minutos.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Esta rutina es dura de verdad y no est\u00e1 recomendada m\u00e1s que para nadadores con experiencia.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-90188\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>3. Los horribles 100<\/h3>\n<p>Hasta el nombre da miedo y es una pesadilla para muchos nadadores. Su dise\u00f1o es muy simple, pero si la haces como es debido y al m\u00e1ximo esfuerzo, resulta muy dif\u00edcil de completar.<\/p>\n<p>Consiste en nadar 6 x 100 m en tu estilo a 6 minutos, siempre a m\u00e1xima velocidad y como mucho entre 3\/5 segundos\u00a0 por debajo de tu marca personal.<\/p>\n<p>Puedes practicar estas rutinas en el orden que prefieras. El orden cuenta pero m\u00e1s a\u00fan la buena ejecuci\u00f3n. Ni el mejor entrenamiento te ayuda a alcanzar tus objetivos si no lo haces bien, de manera que intenta nadar lo mejor que puedas y poner el m\u00e1ximo esfuerzo.<\/p>\n<hr \/>\n<p>\u00bfEst\u00e1s buscando el traje de ba\u00f1o ideal para tus necesidades espec\u00edficas?<a href=\"https:\/\/www.arenasport.com\/es_es\/\" target=\"_blank\" rel=\"noopener noreferrer\"> \u00a1Echa un vistazo aqu\u00ed!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prueba estas tres rutinas antes de decidir que \u201ccuelgas el ba\u00f1ador\u201d. Una sesi\u00f3n de entrenamiento sabrosa de verdad debe incluir tres ingredientes b\u00e1sicos: 1. Debe plantear un reto. Tiene que &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":90180,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10126],"tags":[12290,12292],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00a13 rutinas que debes probar antes de decidir que \u201ccuelgas el ba\u00f1ador\u201d!<\/title>\n<meta name=\"description\" content=\"Prueba estas tres rutinas antes de decidir que \u201ccuelgas el ba\u00f1ador\u201d\" \/>\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\/entrenamiento-y-tecnica\/3-rutinas-que-debes-probar-antes-de-decidir-que-cuelgas-el-banador\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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