{"id":69824,"date":"2016-04-22T00:00:00","date_gmt":"2016-04-22T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/les-4-nages-lentrainement-quand-ou-comment-et-pourquoi\/"},"modified":"2016-04-22T00:00:00","modified_gmt":"2016-04-22T00:00:00","slug":"les-4-nages-lentrainement-quand-ou-comment-et-pourquoi","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/les-4-nages-lentrainement-quand-ou-comment-et-pourquoi\/","title":{"rendered":"Les 4 nages \u00e0 l\u2019entrainement : quand, o\u00f9, comment et pourquoi ?"},"content":{"rendered":"<p>C\u2019est un sujet qui fait d\u00e9bat \u00e0 la fois chez les nageurs et chez leurs entraineurs.<\/p>\n<p>En fait, les 4 nages ne doit pas \u00eatre vues comme quatre \u00e9preuves s\u00e9par\u00e9es, mais comme un style de nage unique qui implique une large vari\u00e9t\u00e9 de mouvements. Voil\u00e0 pourquoi il y a tant de philosophies d\u2019entrainement diff\u00e9rentes. D\u2019une mani\u00e8re g\u00e9n\u00e9rale, la nage libre est celle qui est utilis\u00e9e majoritairement lors des sessions d\u2019entrainement pour s\u2019am\u00e9liorer en natation. La technique qui vient ensuite dans l\u2019ordre de popularit\u00e9 \u2014 en particulier lors des sessions de qualit\u00e9 ou lors des entrainements au rythme de course \u2014 est ce qu\u2019on appelle \u00ab\u2009sa propre technique pr\u00e9f\u00e9r\u00e9e\u2009\u00bb.<br \/>\nCeci ne s\u2019applique pas aux nageurs qui choisissent de se concentrer sur le medley.<\/p>\n<p>Dans ce cas, la sp\u00e9cificit\u00e9 des techniques de natation impliqu\u00e9es est plus complexe que celle des nageurs qui se concentrent seulement sur une ou deux nages, et donc in\u00e9vitablement, les s\u00e9ances d\u2019entrainement sont structur\u00e9es diff\u00e9remment.<\/p>\n<p>Voyons comment vous pouvez organiser votre entrainement sur 3 sessions par semaine, d\u2019une dur\u00e9e approximative de 1 heure :<\/p>\n<ul>\n<li>On consacrera un jour \u00e0 chaque style, \u00e0 l\u2019exception du style de nage libre qui sera int\u00e9gr\u00e9 \u00e0 chaque session<\/li>\n<li>Apr\u00e8s l\u2019\u00e9chauffement et avant la session principale, faites toujours un court exercice sp\u00e9cifique de medley<\/li>\n<li>Puis enchainez avec un entrainement sp\u00e9cifique pour le style de nage choisi ce jour-l\u00e0 (\u00e0 la fois le mouvement complet et le mouvement en n\u2019utilisant que les jambes), puis un entrainement en nage libre, seulement avec les bras<\/li>\n<\/ul>\n<p>La distance fix\u00e9e chaque jour doit \u00eatre divis\u00e9e en courtes sections pour vous permettre de r\u00e9cup\u00e9rer, afin de pouvoir r\u00e9p\u00e9ter l\u2019exercice avec plus d\u2019\u00e9nergie.<\/p>\n<p><em>JS = jambes seules BS = bras seuls ex : exercices techniques<\/em><\/p>\n<p><strong>Session 1 (papillon)<\/strong><\/p>\n<p>600 m d\u2019\u00e9chauffement (par ex JS, BS)<\/p>\n<p>300 m 4 nages (par ex 6 x 50 m)<\/p>\n<p>400 m papillon (par ex, 2 x 8 x 25 avec 20 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p>300 papillon JS (par ex 3 x 100 m avec 15 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p>600 m nage libre BS (\u00e9ventuellement avec intervalles)<\/p>\n<p><em>Tot. 2200 m (88 allers-retours)<\/em><\/p>\n<p>&#8212;<br \/>\n<strong>Session 2 (dos crawl\u00e9)<\/strong><\/p>\n<p>600 m d\u2019\u00e9chauffement (par ex JS, BS)<\/p>\n<p>400 m 4 nages (par ex 4 x 100 avec 20 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p>1000 m dos (JS) intervalles (par ex 6 x 100 avec 20 secondes de r\u00e9cup\u00e9ration, 8 x 50 avec 15 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p>400 m nage libre JS, intervalles (par ex 200 m avec 25 secondes de r\u00e9cup\u00e9ration, 100 m avec 15 secondes de r\u00e9cup\u00e9ration, 2 x 50 m avec 10 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p><em>Tot. 2400 m (96 allers-retours)<\/em><\/p>\n<p>&#8212;<br \/>\n<strong>Session 3 (brasse)<\/strong><\/p>\n<p>700 m d\u2019\u00e9chauffement (par ex JS, BS)<\/p>\n<p>300 m 4 nages (par ex 4 x 75 m avec 15 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p>400 m brasse (par ex 16 x 25 avec 7 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p>400 m brasse JS (par ex 8 x 50 m avec 10 secondes de r\u00e9cup\u00e9ration)<\/p>\n<p>400 m nage libre BS sans arr\u00eat<\/p>\n<p><em>Tot. 2200 m (88 allers-retours)<\/em><\/p>\n<p><a href=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2016\/04\/Medley-in-training-BW_FR.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-44731\" src=\"https:\/\/www.arenawaterinstinct.com\/wp-content\/uploads\/2016\/04\/download_FR.jpg\" alt=\"download_FR\" width=\"200\" height=\"80\" \/><\/a><\/p>\n<p>Du point de vue de l\u2019entrainement physique, il y a aussi une grande diff\u00e9rence. Le nombre de muscles impliqu\u00e9s dans un \u00ab 4 nages \u00bb est plus \u00e9lev\u00e9 que dans une course impliquant un seul style de nage, et vos articulations seront soumises \u00e0 plus de stress.<br \/>\nVoil\u00e0 pourquoi les s\u00e9ances \u00e0 la salle de musculation ont tendance \u00e0 \u00eatre plus longues, se concentrant sur les exercices portant sur les diff\u00e9rents groupes musculaires, ainsi que sur des exercices en circuit comprenant un travail sur les diff\u00e9rents groupes musculaires \u00e0 diff\u00e9rentes intensit\u00e9s (ou vitesses).<\/p>\n<p>\u00c0 mon avis et du point de vue organique, il s\u2019agit du style de natation le plus complexe, le plus d\u00e9licat et le plus int\u00e9ressant, qui n\u00e9cessite le plus de d\u00e9vouement, mais \u00e9galement celui qui apporte le plus de plaisir.<\/p>\n<p>Profitez de votre entrainement \ud83d\ude09<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p>Vous cherchez le maillot de bain id\u00e9al pour vos propres besoins\u00a0? <a href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/hommes\/maillot-de-bain-de-piscine-hommes.html#\/page\/1\" target=\"_blank\" rel=\"noopener noreferrer\">Jetez un \u0153il par ici\u00a0!\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>C\u2019est un sujet qui fait d\u00e9bat \u00e0 la fois chez les nageurs et chez leurs entraineurs. En fait, les 4 nages ne doit pas \u00eatre vues comme quatre \u00e9preuves s\u00e9par\u00e9es, &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":3270,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[10956,10928],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les 4 nages \u00e0 l\u2019entrainement : quand, o\u00f9, comment et pourquoi ? - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Les 4 nages ne doit pas \u00eatre vues comme quatre \u00e9preuves s\u00e9par\u00e9es, mais comme un style de nage unique qui implique une large vari\u00e9t\u00e9 de mouvements\" \/>\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\/les-4-nages-lentrainement-quand-ou-comment-et-pourquoi\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les 4 nages \u00e0 l\u2019entrainement : quand, o\u00f9, comment et pourquoi ? 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