{"id":70250,"date":"2024-06-15T09:00:00","date_gmt":"2024-06-15T07:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/remettez-vous-en-forme-pour-lete-2018-un-programme-de-4-semaines-pour-les-nageurs-debutants-et-avances\/"},"modified":"2025-04-08T16:23:04","modified_gmt":"2025-04-08T14:23:04","slug":"remettez-vous-en-forme-pour-lete-2024-un-programme-de-4-semaines-pour-les-nageurs-debutants-et-avances","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/remettez-vous-en-forme-pour-lete-2024-un-programme-de-4-semaines-pour-les-nageurs-debutants-et-avances\/","title":{"rendered":"Remettez-vous en forme pour l\u2019\u00e9t\u00e9 2025 !"},"content":{"rendered":"<p>L\u2019\u00e9t\u00e9 arrive !<\/p>\n<p>Ce que nous allons vous donner aujourd\u2019hui, c\u2019est un programme qui vous permet de bien d\u00e9marrer \u00e0 la piscine. Il s\u2019agit d\u2019un programme sur 4 semaines qui couvre le premier mois de votre entra\u00eenement. Il existe deux programmes diff\u00e9rents en fonction de votre niveau de pr\u00e9paration : d\u00e9butant et avanc\u00e9&#8230; La diff\u00e9rence r\u00e9side dans le fait que le programme avanc\u00e9 comporte un entra\u00eenement suppl\u00e9mentaire chaque semaine et que chaque entra\u00eenement est l\u00e9g\u00e8rement plus long.<\/p>\n<h2>Semaine 1<\/h2>\n<h4>D\u00e9butants<\/h4>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>1000m nage libre, sans s\u2019arr\u00eater, mais en vous chronom\u00e9trant<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>300m souple nage au choix<\/li>\n<li>200m bras avec pull buoy<\/li>\n<li>100m jambes avec planche<\/li>\n<li>3x200m nage a\u00e9robique constante (r\u00e9cup. 20s)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Confirm\u00e9s<\/h4>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>2000m nage libre, sans s\u2019arr\u00eater, mais en vous chronom\u00e9trant<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>400m souple nage au choix<\/li>\n<li>300m bras avec pull buoy<\/li>\n<li>200m jambes avec planche<\/li>\n<li>100m 4 nages<\/li>\n<li>5x200m nage a\u00e9robique constante (r\u00e9cup. 20s)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 3<\/strong><\/p>\n<ul>\n<li>200m souple nage au choix<\/li>\n<li>300m nage libre en respirant tous les 3-5 mouvements (en alternant la respiration tous les 50 m)<\/li>\n<li>3x100m 4 nages (r\u00e9cup. 30s)<\/li>\n<li>300m jambes avec planche et palmes<\/li>\n<li>200m souple<\/li>\n<li>2x100m diminution progressive de la vitesse (r\u00e9cup. 20s)<\/li>\n<li>200m avec plaquettes<\/li>\n<li>100m 4 nages<\/li>\n<li>100m (25 m vite + 25 nage souple) &#8211; r\u00e9cup. 30s<\/li>\n<li>100m dos \u00e0 deux bras<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Semaine 2<\/h2>\n<h4>D\u00e9butants<\/h4>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>400m souple nage au choix<\/li>\n<li>200m nage libre en respirant tous les 3-5 mouvements (en alternant la respiration tous les 50 m)<\/li>\n<li>Nage a\u00e9robique constante de 4x200m (r\u00e9cup. 20s)<\/li>\n<li>100m jambes avec planche<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>300m souple nage au choix<\/li>\n<li>10x100m (4 a\u00e9robiques + 1 vite) &#8211; r\u00e9cup. 15s<\/li>\n<li>200m (50m dos \u00e0 deux bras + 50 jambes seulement sans planche)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Confirm\u00e9s<\/h4>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>300m souple nage au choix<\/li>\n<li>200m bras avec pull buoy<\/li>\n<li>100m jambes avec planche<\/li>\n<li>4x50m (25m bras droit \u00a0+ 25m bras gauche) &#8211; r\u00e9cup. 10s<\/li>\n<li>Nage a\u00e9robique constante de 6x200m (r\u00e9cup. 20s)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>600m souple nage au choix<\/li>\n<li>500m bras avec plaquettes<\/li>\n<li>400m nage avec palmes<\/li>\n<li>300m (25 vite + 50 souple)<\/li>\n<li>200m 4 nages (changement\u00a0chaque 50m)<\/li>\n<li>100m vite<\/li>\n<li>100m souple<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 3<\/strong><\/p>\n<ul>\n<li>500m avec palmes et plaquettes<\/li>\n<li>15x100m (4 a\u00e9robiques + 1 vite) &#8211; r\u00e9cup. 15s<\/li>\n<li>200m (50m dos \u00e0 deux bras + 50 jambes sans planche)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Semaine 3<\/h2>\n<h4>D\u00e9butants<\/h4>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>300m souple nage au choix<\/li>\n<li>300m avec pull buoy (50 jambes + 50 bras)<\/li>\n<li>Nage a\u00e9robique constante de 6x200m (r\u00e9cup. 20s)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>12x100m (3 a\u00e9robiques + 1 vite) &#8211; r\u00e9cup. 30s<\/li>\n<li>300m (50m dos \u00e0 deux bras + 50 jambes sans planche)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Confirm\u00e9s<\/h3>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>300m souple nage au choix<\/li>\n<li>300m avec pull buoy (50 jambes + 50 bras)<\/li>\n<li>Nage a\u00e9robique constante de 8x200m (r\u00e9cup. 20s)<\/li>\n<li>8x25m (4 vite + 1 souple) &#8211; r\u00e9cup. 15s<\/li>\n<li>300m souple<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>400m souple nage au choix<\/li>\n<li>4x100m bras avec plaquettes et pullbuoy &#8211; r\u00e9cup. 15s<\/li>\n<li>8x50m jambes avec les palmes et planche (25m vite + 25m souple)<\/li>\n<li>16x25m 4 nages &#8211; r\u00e9cup. 15s<\/li>\n<li>8x50m bras avec plaquettes et pull buoy (25 vite + 25 souple)<\/li>\n<li>4x100m jambes avec palmes et planche &#8211; r\u00e9cup. 15s<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 3<\/strong><\/p>\n<ul>\n<li>300m souple nage au choix<\/li>\n<li>4x75m 4 nages (sauf nage libre, changeant tous les 25m) &#8211; r\u00e9cup. 20s<\/li>\n<li>16x100m (3 a\u00e9robique + 1 vite) &#8211; r\u00e9cup. 15s<\/li>\n<li>200m (50 dos \u00e0 deux bras + 50 jambes sans planche)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Semaine 4<\/h2>\n<h4>D\u00e9butants<\/h4>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>200m souple nage au choix<\/li>\n<li>4x50m (25m bras droit + \u00a025m bras gauche) &#8211; r\u00e9cup. 10s<\/li>\n<li>Nage a\u00e9robique constante de 8x200m &#8211; r\u00e9cup. 20s<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>1000m nage libre sans s\u2019arr\u00eater, mais en vous chronom\u00e9trant<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Confirm\u00e9s<\/h4>\n<p><strong>S\u00c9ANCE 1<\/strong><\/p>\n<ul>\n<li>300m souple nage au choix<\/li>\n<li>200m bras avec pull buoy<\/li>\n<li>100m jambes avec planche<\/li>\n<li>10x200m nage a\u00e9robique constante (r\u00e9cup. 20s)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 2<\/strong><\/p>\n<ul>\n<li>300m nage libre en respirant tous les 3-5 mouvements (en alternant la respiration tous les 50 m)<\/li>\n<li>3x100m 4 nages (r\u00e9cup. 20s)<\/li>\n<li>300m de nage libre en respirant tous les 3-7 mouvements (en alternant la respiration tous les 50 m)<\/li>\n<li>3x100m 4 nages dans l\u2019ordre inverse (r\u00e9cup. 20s)<\/li>\n<li>300m en respirant tous les 5 mouvements<\/li>\n<li>8x25m diminution progressive de la vitesse (r\u00e9cup. 20s)<\/li>\n<li>200m souple<\/li>\n<li>8x25m jambes \u00e0 vitesse \u00e9lev\u00e9e avec planche (r\u00e9cup. 30s)<\/li>\n<li>200m en respirant tous les 3-7 mouvements (en alternant la respiration tous les 50 m)<\/li>\n<li>300m souple<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>S\u00c9ANCE 3<\/strong><\/p>\n<ul>\n<li>2000m nage libre sans s\u2019arr\u00eater, mais en vous chronom\u00e9trant<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Comme vous pouvez le voir, il y a semaine apr\u00e8s semaine une augmentation progressive du nombre d\u2019exercices ainsi que de la distance totale nag\u00e9e.<\/p>\n<p>Aussi, \u00e0 la fin du programme il y a un exercice de natation facile \u00e0 faire en vous chronom\u00e9trant. Ceci est un simple test pour \u00e9valuer votre capacit\u00e9 initiale par rapport \u00e0 4 semaines d\u2019entra\u00eenement.<\/p>\n<p>Profitez de votre entra\u00eenement !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019\u00e9t\u00e9 arrive ! Ce que nous allons vous donner aujourd\u2019hui, c\u2019est un programme qui vous permet de bien d\u00e9marrer \u00e0 la piscine. Il s\u2019agit d\u2019un programme sur 4 semaines qui &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":104742,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10098],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Remettez-vous en forme pour l\u2019\u00e9t\u00e9 2025 !<\/title>\n<meta name=\"description\" content=\"L&#039;\u00e9t\u00e9 arrive! 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