{"id":69686,"date":"2022-03-04T10:00:00","date_gmt":"2022-03-04T09:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/"},"modified":"2022-03-04T10:49:40","modified_gmt":"2022-03-04T09:49:40","slug":"voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/","title":{"rendered":"Voulez-vous am\u00e9liorer vos performances ? Apprenez tout sur l\u2019entra\u00eenement 4 nages !"},"content":{"rendered":"<p>L\u2019entra\u00eenement 4 nages n\u2019est pas facile, mais c\u2019est certainement ce que vous devriez apprendre \u00e0 faire si vous voulez devenir un nageur plus complet. S\u2019<a href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/les-4-nages-limportance-cachee-dune-session-dediee\/\">entra\u00eener aux quatre nages<\/a> augmentera votre capacit\u00e9 a\u00e9robie et vous donnera un meilleur ressenti dans l&rsquo;eau.<\/p>\n<h2>Il y a divers avantages \u00e0 tirer de la formation 4 nages :<\/h2>\n<p><strong>&#8211;<\/strong> <strong>Vari\u00e9t\u00e9 de formation<\/strong>: nous avons d\u00e9j\u00e0 vu que la vari\u00e9t\u00e9 est la cl\u00e9 d\u2019un entra\u00eenement r\u00e9ussi.<\/p>\n<p><strong>&#8211;<\/strong> <strong>Stimuli vari\u00e9s:<\/strong> une vari\u00e9t\u00e9 de diff\u00e9rents stimuli signifie plus de motivation et une plus grande attention aux d\u00e9tails.<\/p>\n<p><strong>&#8211;<\/strong> <strong>La possibilit\u00e9 de prendre part \u00e0 des courses diff\u00e9rentes<\/strong> de d&rsquo;habitude: cela peut avoir d\u2019\u00e9normes avantages pour vos propres courses.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-91164\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2>Les strat\u00e9gies \u00e0 suivre sont tr\u00e8s simples :<\/h2>\n<p><strong>&#8211;<\/strong> Travaillez sur vos mouvements les plus faibles au moins une ou deux fois par semaine.<\/p>\n<p><strong>&#8211;<\/strong> Faire des mouvements \u00e0 la cha\u00eene et fr\u00e9quents pendant les sessions d\u2019entra\u00eenement individuel.<\/p>\n<p><strong>&#8211;<\/strong> S\u2019entra\u00eener pour toutes\u00a0les nages dans le bon sens.<\/p>\n<ul>\n<li>20x50m 4\u00a0nages(5x papillon\/ 5x dos\/5x papillon\/5x nage libre)<\/li>\n<\/ul>\n<p><strong>&#8211; <\/strong>Entra\u00eener vos jambes\u00a0: nagez le papillon et la brasse avec vos bras tendus le long de votre corps et le dos crawl\u00e9 et le crawl en partie sur un c\u00f4t\u00e9.<\/p>\n<p><strong>&#8211;<\/strong> Travaillez sur des changements de nage pendant que vous tournez.<\/p>\n<ul>\n<li>Faites des mouvements \u00ab\u00a0complets\u00a0\u00bb \u00e0 l\u2019entr\u00e9e et \u00e0 la sortie des virages<\/li>\n<li>Faites tr\u00e8s attention dans les virages<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Ayant saisi les principes de base de la formation 4 nages, vous pouvez commencer \u00e0 les appliquer en vue de :<\/h2>\n<h3>1. Entra\u00eener vos capacit\u00e9s a\u00e9robies avec diff\u00e9rents types de nage<\/h3>\n<p><strong>&#8211; La m\u00e9thode \u201cd\u2019allers-retours\u201d<\/strong><\/p>\n<p>papillon \/ dos \/ brasse \/ nage libre&gt; nage libre\u00a0\/ brasse \/ dos \/ papillon.<br \/>\nPar exemple, 4 nages\u00a08&#215;100, 1x \u00ab\u00a0aller\u00a0\u00bb 1x \u00ab\u00a0retour\u00a0\u00bb avec 20&Prime; de r\u00e9cup\u00e9ration<\/p>\n<p><strong>&#8211; La m\u00e9thode \u201cdes paires\u201d<\/strong><\/p>\n<p>papillon \/ dos crawl\u00e9, dos \/ brasse, brasse \/ nage libre, nage libre\u00a0\/ papillon.<br \/>\nPar exemple, 16&#215;50 4 nages, 1x \u00ab\u00a0paire\u00a0\u00bb avec 10&Prime; de r\u00e9cup\u00e9ration<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-91171\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog2.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog2.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog2-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog2-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>2. Entra\u00eener les diff\u00e9rentes courses en progression :<\/h3>\n<p>25 papillon<br \/>\n50 papillon \/ dos<br \/>\n75 papillon \/ dos \/ brasse<br \/>\n100 quatre nages<br \/>\n75 comme ci-dessus<br \/>\n50 comme ci-dessus<br \/>\n25 comme ci-dessus<\/p>\n<h3>3. Entrainer vos points faibles<\/h3>\n<p>Des s\u00e9ries de 150 m (sans crawl)<br \/>\n50 papillon \/ 50 dos crawl\u00e9 \/ 50 brasse<br \/>\n25 papillon \/ 25 dos crawl\u00e9 \/ 25 brasse<\/p>\n<h3>4. Entra\u00eenez-vous \u00e0 un rythme de course avec des intervalles (pour le 200m 4 nages)<\/h3>\n<p>25 papillon avec 5\u201d de r\u00e9cup\u00e9ration<br \/>\n50 papillon \/ dos crawl\u00e9 avec 10\u201d de r\u00e9cup\u00e9ration<br \/>\n50 dos crawl\u00e9 \/ brasse avec 10\u201d de r\u00e9cup\u00e9ration<br \/>\n50 brasse \/ crawl avec 5\u2019\u2019 de r\u00e9cup\u00e9ration<br \/>\n25 crawl<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-91177\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog3.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog3.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog3-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog3-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>Voici un dernier conseil<\/h3>\n<p>Lorsque vous faites des s\u00e9ances d\u2019entra\u00eenement en 4 nages, essayez de vous mesurer \u00e0 d\u2019autres nageurs, plus forts que vous pour certains d\u2019entre eux. Cela va vous aider \u00e0 am\u00e9liorer vos points faibles. Vous vous rendrez \u00e9galement compte que l\u2019entra\u00eenement 4 nages vous aidera m\u00eame \u00e0 am\u00e9liorer votre nage pr\u00e9f\u00e9r\u00e9e.<\/p>\n<p>Vous cherchez le maillot de bain id\u00e9al pour vos propres besoins\u00a0? <a href=\"https:\/\/www.arenasport.com\/fr_fr\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jetez un \u0153il par ici\u00a0!\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019entra\u00eenement 4 nages n\u2019est pas facile, mais c\u2019est certainement ce que vous devriez apprendre \u00e0 faire si vous voulez devenir un nageur plus complet. S\u2019entra\u00eener aux quatre nages augmentera votre &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":91164,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Apprenez tout sur l\u2019entra\u00eenement 4 nages !<\/title>\n<meta name=\"description\" content=\"L\u2019entra\u00eenement 4 nages aux 4 nages augmentera votre capacit\u00e9 a\u00e9robie et vous donnera un meilleur ressenti dans l&#039;eau...\" \/>\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\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Apprenez tout sur l\u2019entra\u00eenement 4 nages !\" \/>\n<meta property=\"og:description\" content=\"L\u2019entra\u00eenement 4 nages aux 4 nages augmentera votre capacit\u00e9 a\u00e9robie et vous donnera un meilleur ressenti dans l&#039;eau...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-04T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-04T09:49:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Voulez-vous am\u00e9liorer vos performances ? Apprenez tout sur l\u2019entra\u00eenement 4 nages !\",\"datePublished\":\"2022-03-04T09:00:00+00:00\",\"dateModified\":\"2022-03-04T09:49:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/\"},\"wordCount\":516,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Conseils de pro\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/\",\"url\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/\",\"name\":\"Apprenez tout sur l\u2019entra\u00eenement 4 nages !\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2022-03-04T09:00:00+00:00\",\"dateModified\":\"2022-03-04T09:49:40+00:00\",\"description\":\"L\u2019entra\u00eenement 4 nages aux 4 nages augmentera votre capacit\u00e9 a\u00e9robie et vous donnera un meilleur ressenti dans l'eau...\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Conseils de pro\",\"item\":\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Voulez-vous am\u00e9liorer vos performances ? Apprenez tout sur l\u2019entra\u00eenement 4 nages !\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\",\"name\":\"arena coaches\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"caption\":\"arena coaches\"},\"description\":\"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.\",\"url\":\"https:\/\/blog.arenaswim.com\/fr\/author\/arenacoaches\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Apprenez tout sur l\u2019entra\u00eenement 4 nages !","description":"L\u2019entra\u00eenement 4 nages aux 4 nages augmentera votre capacit\u00e9 a\u00e9robie et vous donnera un meilleur ressenti dans l'eau...","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/","og_locale":"fr_FR","og_type":"article","og_title":"Apprenez tout sur l\u2019entra\u00eenement 4 nages !","og_description":"L\u2019entra\u00eenement 4 nages aux 4 nages augmentera votre capacit\u00e9 a\u00e9robie et vous donnera un meilleur ressenti dans l'eau...","og_url":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2022-03-04T09:00:00+00:00","article_modified_time":"2022-03-04T09:49:40+00:00","og_image":[{"width":800,"height":600,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2015\/08\/medley_training_blog.jpg","type":"image\/jpeg"}],"author":"arena coaches","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"\u00c9crit par":"arena coaches","Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/"},"author":{"name":"arena coaches","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76"},"headline":"Voulez-vous am\u00e9liorer vos performances ? Apprenez tout sur l\u2019entra\u00eenement 4 nages !","datePublished":"2022-03-04T09:00:00+00:00","dateModified":"2022-03-04T09:49:40+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/"},"wordCount":516,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"articleSection":["Conseils de pro"],"inLanguage":"fr-FR"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/","url":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/","name":"Apprenez tout sur l\u2019entra\u00eenement 4 nages !","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2022-03-04T09:00:00+00:00","dateModified":"2022-03-04T09:49:40+00:00","description":"L\u2019entra\u00eenement 4 nages aux 4 nages augmentera votre capacit\u00e9 a\u00e9robie et vous donnera un meilleur ressenti dans l'eau...","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/voulez-vous-ameliorer-vos-performances-apprenez-tout-sur-lentrainement-4-nages\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Conseils de pro","item":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/"},{"@type":"ListItem","position":3,"name":"Voulez-vous am\u00e9liorer vos performances ? Apprenez tout sur l\u2019entra\u00eenement 4 nages !"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76","name":"arena coaches","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","caption":"arena coaches"},"description":"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.","url":"https:\/\/blog.arenaswim.com\/fr\/author\/arenacoaches\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts\/69686"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/users\/1372"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/comments?post=69686"}],"version-history":[{"count":4,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts\/69686\/revisions"}],"predecessor-version":[{"id":91201,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts\/69686\/revisions\/91201"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/media\/91164"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/media?parent=69686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/categories?post=69686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/tags?post=69686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}