{"id":86412,"date":"2016-10-25T14:30:33","date_gmt":"2016-10-25T12:30:33","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86412"},"modified":"2021-05-14T15:51:43","modified_gmt":"2021-05-14T13:51:43","slug":"4-sessions-dentrainement-pour-ameliorer-votre-endurance-en-eau-libre-2","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/4-sessions-dentrainement-pour-ameliorer-votre-endurance-en-eau-libre-2\/","title":{"rendered":"4 sessions d\u2019entrainement pour am\u00e9liorer votre endurance en eau libre"},"content":{"rendered":"<p><strong>Maintenir votre base a\u00e9robique est le secret pour arriver \u00e0 la fin de saison en pleine forme, aussi bien d\u2019un point de vue cardiovasculaire que musculaire.<\/strong><\/p>\n<p>M\u00eame si la saison de natation en eau libre est bien entam\u00e9e, vous ne devez pas oublier que le conditionnement physique est important. Maintenir votre base a\u00e9robique est le secret pour arriver \u00e0 la fin de saison en pleine forme, aussi bien d\u2019un point de vue cardiovasculaire que musculaire. Le travail a\u00e9robique vous permettra \u00e9galement de vous concentrer plus particuli\u00e8rement sur la qualit\u00e9 de votre performance, vous donnant un avantage consid\u00e9rable sur vos concurrents.<\/p>\n<p>Dans cet article, nous allons passer en revue 4 sessions d\u2019entrainement qui mettent l\u2019accent sur l\u2019endurance. Ils comportent des exercices classiques d\u2019endurance et un entrainement avec des changements de rythme, c\u2019est-\u00e0-dire des exercices bas\u00e9s sur des variations de vitesse. Cela vous permettra de cr\u00e9er une bonne base a\u00e9robique et vous aidera \u00e9galement \u00e0 apprendre \u00e0 g\u00e9rer ces changements de rythme tellement importants dans les courses en eau libre.<\/p>\n<p><strong>Session d\u2019entrainement 1 (intensit\u00e9 3, pour les nageurs experts)<\/strong><\/p>\n<p><strong><em>\u00c9chauffement<\/em><\/strong><\/p>\n<p>10 minutes sans forcer \u00e0 votre rythme<\/p>\n<p>8 x 50\u00a0m nage libre avec pullbuoy et tuba<\/p>\n<ul>\n<li>Appliquez-vous sur la position de votre corps et sur la phase d\u2019appui, avec une r\u00e9cup\u00e9ration de 20 secondes<\/li>\n<\/ul>\n<p>4 x 100\u00a0m #25 godilles + 50\u00a0m nage libre respirant tous les 5 mouvements + 25\u00a0m nage dos jambes avec 20 secondes de r\u00e9cup\u00e9ration<\/p>\n<p><strong><em>Principal<\/em><\/strong><\/p>\n<p>4 x 600\u00a0m nage libre en intervalles de 3 x 200\u00a0m avec 10 secondes de r\u00e9cup\u00e9ration entre un 200\u00a0m et le suivant, et 60 secondes de r\u00e9cup\u00e9ration apr\u00e8s le 600\u00a0m.<\/p>\n<ul>\n<li>D\u00e9couper la session en intervalles vous aidera \u00e0 travailler avec une intensit\u00e9 plus \u00e9lev\u00e9e, afin de garder un rythme plus rapide m\u00eame lors des courses les plus longues et de finir plus rapidement. Il s\u2019agit d\u2019un entrainement extr\u00eamement difficile, il est recommand\u00e9 uniquement aux nageurs exp\u00e9riment\u00e9s.<\/li>\n<\/ul>\n<p>Nagez \u00e0 votre propre rythme<\/p>\n<p><a href=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/10\/Endurance1-FR.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-13011 alignnone\" src=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/07\/download_FR.jpg\" alt=\"download_FR\" width=\"200\" height=\"80\" \/><\/strong><\/a><\/p>\n<p><strong>Session d\u2019entrainement 2 (intensit\u00e9 2, pour les nageurs interm\u00e9diaires et exp\u00e9riment\u00e9s)<\/strong><\/p>\n<p><strong><em>\u00c9chauffement<\/em><\/strong><\/p>\n<p>200 \u00e0 votre propre rythme<\/p>\n<p>200\u00a0m jambes avec planche<\/p>\n<p>200\u00a0m avec pullbuoy<\/p>\n<p>6 x 50\u00a0m progression nage libre #1-3 #4-6 avec 20 secondes de r\u00e9cup\u00e9ration<\/p>\n<ul>\n<li>La deuxi\u00e8me progression est plus rapide que la premi\u00e8re<\/li>\n<\/ul>\n<p><strong><em>Principal<\/em><\/strong><\/p>\n<p>8 x 50\u00a0m #1 soutenu #1 l\u00e9ger avec 15 secondes de r\u00e9cup\u00e9ration<\/p>\n<p>4 x 100 m nage libre au rythme de course avec 10 secondes de r\u00e9cup\u00e9ration<\/p>\n<p>2 x 200\u00a0m #75 a\u00e9robiques + 25 rapides avec 20 secondes de r\u00e9cup\u00e9ration<\/p>\n<p>1 minute de r\u00e9cup\u00e9ration suppl\u00e9mentaire<\/p>\n<p>8 x 50\u00a0m #1 soutenus #1 l\u00e9ger avec 15 secondes de r\u00e9cup\u00e9ration<\/p>\n<p>4 x 100 m nage libre au rythme de course avec 10 secondes de r\u00e9cup\u00e9ration<\/p>\n<p>2 x 200\u00a0m #75 a\u00e9robiques + 25 rapides avec 20 secondes de r\u00e9cup\u00e9ration<\/p>\n<ul>\n<li>Cette session est bas\u00e9e sur des changements de rythme, pour que vous gardiez votre fr\u00e9quence cardiaque au seuil ana\u00e9robique<a href=\"#_ftn1\" name=\"_ftnref1\">[1]<\/a>. La minute suppl\u00e9mentaire entre les deux s\u00e9ries vous permettra de garder une intensit\u00e9 \u00e9lev\u00e9e, m\u00eame lorsque l\u2019entrainement commencera \u00e0 peser.<\/li>\n<\/ul>\n<p>Nagez \u00e0 votre propre rythme<\/p>\n<p><a href=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/10\/Endurance2-FR.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-13011 alignnone\" src=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/07\/download_FR.jpg\" alt=\"download_FR\" width=\"200\" height=\"80\" \/><\/strong><\/a><\/p>\n<p><strong>Session d\u2019entrainement 3 (intensit\u00e9 3, pour les nageurs exp\u00e9riment\u00e9s)<\/strong><\/p>\n<p><strong><em>\u00c9chauffement<\/em><\/strong><\/p>\n<p>10 minutes sans forcer \u00e0 votre rythme<\/p>\n<p>12 x 25\u00a0m jambes rapides avec planche et 20 secondes de r\u00e9cup\u00e9ration<\/p>\n<p>exercices 200\u00a0m<\/p>\n<ul>\n<li>Nagez 25\u00a0m avec un bras, 25 m avec l\u2019autre bras + 50\u00a0m avec les deux bras en respirant tous les 7 mouvements<\/li>\n<\/ul>\n<p><strong><em>Principal<\/em><\/strong><\/p>\n<p>50-100 avec 5\/15 secondes de r\u00e9cup\u00e9ration<\/p>\n<p>50-100-150 avec 5\/10\/20 de r\u00e9cup\u00e9ration<\/p>\n<p>50-100-150-200 avec 5\/10\/15\/30 de r\u00e9cup\u00e9ration<\/p>\n<p>50-100-150-200-400 avec 5\/10\/15\/20\/60 de r\u00e9cup\u00e9ration<\/p>\n<p>50-100-150-200 avec 5\/10\/15\/30 de r\u00e9cup\u00e9ration<\/p>\n<p>50-100-150 avec 5\/10\/20 de r\u00e9cup\u00e9ration<\/p>\n<p>50-100 avec 5\/15 secondes de r\u00e9cup\u00e9ration<\/p>\n<ul>\n<li>L\u2019objectif est de maintenir un rythme rapide sur des intervalles plus courts. Le temps de r\u00e9cup\u00e9ration plus long \u00e0 la fin des mini s\u00e9ries vous permettra de mieux r\u00e9cup\u00e9rer et d\u2019\u00eatre pr\u00eat pour la s\u00e9rie suivante.<\/li>\n<\/ul>\n<p>Nagez \u00e0 votre propre rythme<\/p>\n<p><a href=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/10\/Endurance3-FR.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-13011 alignnone\" src=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/07\/download_FR.jpg\" alt=\"download_FR\" width=\"200\" height=\"80\" \/><\/strong><\/a><\/p>\n<p><strong>Session d\u2019entrainement 4 (pour tous)<\/strong><\/p>\n<p><strong><em>\u00c9chauffement<\/em><\/strong><\/p>\n<p>10-15 minutes \u00e0 votre rythme<\/p>\n<p><strong><em>Principal<\/em><\/strong><\/p>\n<p>Essayez sur 2 000\u00a0m ou 3 000\u00a0m (\u00e9ventuellement en eau libre) ou une course en eau libre<\/p>\n<ul>\n<li>Si vous le pouvez, testez votre condition physique en mer ou dans un lac. Il y a de nombreuses courses en eau libre en France de juin \u00e0 septembre. Profitez-en pour vous tester et vous entrainer diff\u00e9remment. M\u00eame si vous profitez d\u2019une course en eau libre comme session d\u2019entrainement, les conditions seront compl\u00e8tement diff\u00e9rentes. L\u2019intensit\u00e9, la m\u00e9t\u00e9o, l\u2019eau et votre \u00e9tat \u00e9motionnel seront diff\u00e9rents.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/10\/Endurance4-FR.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-13011 alignnone\" src=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/07\/download_FR.jpg\" alt=\"download_FR\" width=\"200\" height=\"80\" \/><\/strong><\/a><\/p>\n<p><a href=\"#_ftnref1\" name=\"_ftn1\">[1]<\/a>Wikipedia\u00a0: en m\u00e9decine du sport, le seuil ana\u00e9robique, ou seuil de lactate, est une mesure de l\u2019effort physique maximal que l\u2019organisme peut supporter sans accumulation d\u2019acide lactique.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maintenir votre base a\u00e9robique est le secret pour arriver \u00e0 la fin de saison en pleine forme, aussi bien d\u2019un point de vue cardiovasculaire que musculaire. M\u00eame si la saison &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":86408,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12821],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 sessions d\u2019entrainement pour am\u00e9liorer votre endurance en eau libre - The arena swimming blog<\/title>\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\/eau-libre-et-triathlon\/4-sessions-dentrainement-pour-ameliorer-votre-endurance-en-eau-libre-2\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 sessions d\u2019entrainement pour am\u00e9liorer votre endurance en eau libre - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Maintenir votre base a\u00e9robique est le secret pour arriver \u00e0 la fin de saison en pleine forme, aussi bien d\u2019un point de vue cardiovasculaire que musculaire. 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