{"id":70262,"date":"2018-11-28T00:00:00","date_gmt":"2018-11-28T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/entrainement-pour-nageurs-de-distance\/"},"modified":"2021-12-21T16:25:01","modified_gmt":"2021-12-21T15:25:01","slug":"entrainement-pour-nageurs-de-distance","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/entrainement-pour-nageurs-de-distance\/","title":{"rendered":"Entra\u00eenement pour nageurs de distance"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Chers <a href=\"https:\/\/blog.arenaswim.com\/fr\/training-technique\/le-nageur-de-longue-distance\/\">nageurs de distance<\/a>, nous y revoil\u00e0 ! <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Aujourd\u2019hui, nous allons vous pr\u00e9senter un programme d\u2019entra\u00eenement initial en bassin<\/strong>, qui \u2014 nous ne le redirons jamais assez \u2014 ne doit \u00eatre r\u00e9alis\u00e9 qu\u2019apr\u00e8s vous \u00eatre correctement \u00e9tir\u00e9 et \u00e9chauff\u00e9 en dehors de l\u2019eau.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-88682\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2017\/02\/underwater-shot-of-a-swimmer.jpg\" alt=\"Swimming after giving birth: underwater shot of a swimmer in a pool\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2017\/02\/underwater-shot-of-a-swimmer.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2017\/02\/underwater-shot-of-a-swimmer-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2017\/02\/underwater-shot-of-a-swimmer-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Nous vous avons d\u00e9j\u00e0 dit que les nageurs de distance contr\u00f4lent soigneusement leur fr\u00e9quence cardiaque lors de l\u2019entra\u00eenement<\/strong>, en fonction du type de session qu\u2019ils pratiquent. Alors, de quel genre de sessions parle-t-on ? Essayons de faire simple.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Une s\u00e9ance a\u00e9robique consiste \u00e0 nager \u00e0 un rythme constant avec une fr\u00e9quence cardiaque maximale de 140\/150 pendant 20 \u00e0 30 minutes, sans changer de type de nage.<\/strong> Une session de seuil ne dure pas aussi longtemps, 10 \u00e0 20 minutes, et vous devez maintenir un rythme cardiaque compris entre 150-170 bpm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>En gardant \u00e0 l\u2019esprit que les nageurs de distance nagent principalement la nage libre<\/strong> \u2014 noud faisons r\u00e9f\u00e9rence aux \u00ab parties principales \u00bb de la session \u2014 voici un entra\u00eenement initial \u00e0 essayer.<\/span><\/p>\n<ul>\n<li>300 m d\u2019\u00e9chauffement, tout style<\/li>\n<li>12&#215;25 en travaillant sur votre technique de nage libre (10 secondes de r\u00e9cup\u00e9ration)<\/li>\n<li>8&#215;50 m nage libre, en nageant un peu plus fort avec juste une br\u00e8ve r\u00e9cup\u00e9ration (5 secondes) \u00e0 intensit\u00e9 moyenne<\/li>\n<li>2 sets : 50\/100\/150\/200\/150\/100\/50 avec des temps de r\u00e9cup\u00e9ration proportionnels \u00e0 la distance parcourue + 5 secondes \/ + 10 secondes \/ + 15 secondes \/ + 20 secondes et une fr\u00e9quence cardiaque qui ne d\u00e9passe pas 150\/160 bpm<\/li>\n<li>200 m lents<\/li>\n<li>8&#215;25 m en travaillant sur votre technique de nage libre lorsque vous vous sentez \u00ab fatigu\u00e9 \u00bb<\/li>\n<li>100 m lents<\/li>\n<li>8 x 50 m nage libre et 10 secondes de r\u00e9cup\u00e9ration.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Un total de 3500 m\u00e8tres.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Bonne nage !<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chers nageurs de distance, nous y revoil\u00e0 ! Aujourd\u2019hui, nous allons vous pr\u00e9senter un programme d\u2019entra\u00eenement initial en bassin, qui \u2014 nous ne le redirons jamais assez \u2014 ne doit &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":88528,"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>Entra\u00eenement pour nageurs de distance - The arena swimming blog<\/title>\n<meta name=\"description\" content=\"Nous allons vous pr\u00e9senter un programme d\u2019entra\u00eenement initial en bassin pour nageurs de distance.\" \/>\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\/entrainement-pour-nageurs-de-distance\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement pour nageurs de distance - 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