{"id":86521,"date":"2016-04-15T17:04:25","date_gmt":"2016-04-15T15:04:25","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86521"},"modified":"2021-05-15T11:14:57","modified_gmt":"2021-05-15T09:14:57","slug":"eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/","title":{"rendered":"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1)"},"content":{"rendered":"<p><strong>Cet article d\u00e9crit un planning sur trois semaines, visant principalement \u00e0 d\u00e9velopper la force de vos bras pour vous aider \u00e0 vous entrainer pour vos prochains \u00e9v\u00e8nements en eau libre.<\/strong><\/p>\n<p>Nous avons d\u00e9j\u00e0 mentionn\u00e9e l\u2019importance du Pullbuoy (<a href=\"http:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/conseils\/comment-faire-bon-usage-de-votre-pullbuoy\/\">Comment faire bon usage de votre pullbuoy ?<\/a>) et la fa\u00e7on dont il peut vous aider \u00e0 am\u00e9liorer votre position dans l\u2019eau et vos mouvements.<\/p>\n<p>Cet article d\u00e9crit un planning sur trois semaines, visant principalement \u00e0 d\u00e9velopper la force de vos bras pour vous aider \u00e0 vous entrainer pour vos prochains \u00e9v\u00e8nements en eau libre.<\/p>\n<p>Tout d\u2019abord vous devez savoir qu\u2019il existe une corr\u00e9lation tr\u00e8s forte entre la force du haut du corps et les performances en natation. Les recherches\u00a0<sup>1<\/sup>\u00a0ont en effet montr\u00e9 que la propulsion, en particulier dans la nage libre, \u00e9tait principalement cr\u00e9\u00e9 par les mouvements des bras, notamment des mains et des avant-bras.<\/p>\n<p>Le probl\u00e8me fondamental observ\u00e9 dans les sports aquatiques comme la natation, est que la puissance n\u2019est pas appliqu\u00e9e contre une r\u00e9sistance fixe, comme c\u2019est le cas dans les sports pratiqu\u00e9s sur la terre ferme, mais contre une masse en mouvement repr\u00e9sent\u00e9e par l\u2019eau elle-m\u00eame.<\/p>\n<p>Cela signifie que la quantit\u00e9 d\u2019\u00e9nergie appliqu\u00e9e ne correspond pas \u00e0 la puissance totale qu\u2019un athl\u00e8te peut d\u00e9velopper.<\/p>\n<p>La puissance est en fait directement proportionnelle \u00e0 la technique de nage : meilleure est la technique, plus \u00e9lev\u00e9 est le pourcentage de puissance qui sera appliqu\u00e9 au mouvement de natation (indice de l\u2019efficacit\u00e9 propulsive)<sup>2<\/sup>.<\/p>\n<p>Sans plus tarder, nous allons essayer de travailler sur la force de vos bras pour am\u00e9liorer votre efficacit\u00e9 propulsive.<\/p>\n<p>Voici un planning de trois semaines, id\u00e9al pour les d\u00e9butants comme pour les experts :<\/p>\n<p><strong>1.<\/strong>\u00a0Semaine de pr\u00e9paration<\/p>\n<p><strong>2.<\/strong>\u00a0Semaine de vitesse<\/p>\n<p><strong>3.<\/strong>\u00a0Semaine de r\u00e9cup\u00e9ration<\/p>\n<p>Il y a trois sessions pour chaque semaine. Essayez de vous entrainer aussi r\u00e9guli\u00e8rement que possible et vous constaterez une nette am\u00e9lioration.<\/p>\n<p><strong>Semaine 1<\/strong><\/p>\n<p>Lundi<\/p>\n<ul>\n<li>400 m rythme lent<\/li>\n<li>5 x 100 m a\u00e9robie avec r\u00e9cup\u00e9ration de 15 secondes<\/li>\n<li>200 m jambes dos<\/li>\n<li><strong>5 x 100 m a\u00e9rauliques avec Pullbuoy et r\u00e9cup\u00e9ration de 15 secondes<\/strong><\/li>\n<li>200 m technique dos<\/li>\n<li>5 x 100 m jambes (25 m rapides \/ 75 m a\u00e9robie) 15 secondes de r\u00e9cup\u00e9ration.<\/li>\n<\/ul>\n<p>Mercredi<\/p>\n<ul>\n<li>200 m rythme lent<\/li>\n<li>6 x 50 m acc\u00e9l\u00e9rations 1-3 avec r\u00e9cup\u00e9ration de 20 secondes<\/li>\n<li><strong>2 x 400 m tir\u00e9s (1 x respirant tous les 3 mouvements 1 x respirant tous les 3\/5 changeant toutes les 50 m) avec r\u00e9cup\u00e9ration de 30 secondes<\/strong><\/li>\n<li>5 x 100 m (25 m pas de nage libre\/75 m nage libre) avec r\u00e9cup\u00e9ration 20 secondes<\/li>\n<li>6 x 50 m (25 m rapides\/25 m lents) avec r\u00e9cup\u00e9ration de 20 secondes<\/li>\n<li>200 m rythme lent<\/li>\n<\/ul>\n<p>Vendredi<\/p>\n<ul>\n<li>10&prime; rythme lent<\/li>\n<li>T-1000, essai de 1.000 m.<\/li>\n<\/ul>\n<p>* Nagez le mieux possible, essayez de maintenir une vitesse constante. Enregistrez votre temps apr\u00e8s avoir nag\u00e9, cela vous servira de guide dans quelques semaines.<\/p>\n<p><strong>Semaine 2<\/strong><\/p>\n<p>Lundi<\/p>\n<ul>\n<li>400 m constants<\/li>\n<li>16 x 25 m (1 x rapide 1 x lent, n\u2019importe quelle technique) \u00e0 45 secondes<\/li>\n<li>100 m double bras dos<\/li>\n<li><strong>8 x 50 m acc\u00e9l\u00e9rations avec Pullbuoy 1-4 avec r\u00e9cup\u00e9ration de 20 secondes<\/strong><\/li>\n<li>100 m double bras dos<\/li>\n<li>combo 4 x 100 m (50 m jambes + 50 m Pullbuoy) a\u00e9robie avec r\u00e9cup\u00e9ration de 20 secondes *combo = nage en tenant le Pullbuoy comme un flotteur, utiliser un Pullkick serait encore mieux\u00a0200 m (100 m double bras dos\/100 m comme vous pr\u00e9f\u00e9rez)<\/li>\n<\/ul>\n<p>Mercredi<\/p>\n<ul>\n<li>200 m rythme lent 200 m jambes 200 m bras<\/li>\n<li><strong>12 x 75 m Pullbuoy (1 x 25 m acc\u00e9l\u00e9ration rapide\/50 m a\u00e9robie 1 x acc\u00e9l\u00e9ration 1 x lent) 20 secondes de r\u00e9cup\u00e9ration<\/strong><\/li>\n<li>400 m (25 nage libre\/25 m jambes libre\/50m nage)<\/li>\n<li>8 x 12,5 m nage libre rapide avec la t\u00eate hors de l\u2019eau \u00e0 45 secondes<\/li>\n<\/ul>\n<p>Vendredi<\/p>\n<ul>\n<li>10&prime; rythme lent<\/li>\n<li>4 x 400 m avec 60 de r\u00e9cup\u00e9ration en nageant rapidement et \u00e0 vitesse stable<\/li>\n<li><strong>8 x 50 m nage libre avec Pullbuoy et 30 secondes de r\u00e9cup\u00e9ration.<\/strong><\/li>\n<\/ul>\n<p><strong>Semaine 3<\/strong><\/p>\n<p>Lundi<\/p>\n<ul>\n<li>300 m (75 m nage\/25 m n\u2019importe quelle technique)<\/li>\n<li>3 x 200 m a\u00e9robie avec r\u00e9cup\u00e9ration de 30 secondes<\/li>\n<li><strong>3 x 200 m a\u00e9robie avec Pullbuoy et r\u00e9cup\u00e9ration de 30 secondes<\/strong><\/li>\n<li>300 m (75 m dos jambes\/25 m de n\u2019importe quel style)<\/li>\n<\/ul>\n<p>Mercredi<\/p>\n<ul>\n<li>10&prime; rythme lent<\/li>\n<li>1 x 300m (25 m jambes rapides\/50 m nage)<\/li>\n<li>4 x 150 m nage rapide avec 30 secondes de r\u00e9cup\u00e9ration<\/li>\n<li>4 x 75 m (25 m mix\/50 m nage libre) avec r\u00e9cup\u00e9ration de 20 secondes<\/li>\n<li>200 m lents<\/li>\n<\/ul>\n<p>Vendredi<\/p>\n<ul>\n<li><strong>200 m stables, 200 m avec Pullbuoy<\/strong><\/li>\n<li><strong>4 x 50 m (1 x 15 m jambes en puissance 1 x 25 m rapides) avec r\u00e9cup\u00e9ration de 30 secondes<\/strong><\/li>\n<li>12 x 100 m rapides* avec 15 secondes de r\u00e9cup\u00e9ration\u00a0* m\u00eame vitesse que dans l\u2019essai de T-1000 effectu\u00e9 la semaine 1<\/li>\n<li>Nage \u00e0 rythme lent pour finir<\/li>\n<\/ul>\n<p><em><sup><a href=\"http:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/wp-content\/uploads\/2016\/04\/SET_Pullbuoy_for_OW_1-part_FR.pdf\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-13011\" src=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/07\/download_FR.jpg\" alt=\"download_FR\" width=\"200\" height=\"80\" \/><\/a><a href=\"http:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/wp-content\/uploads\/2016\/04\/SET_Pullbuoy_for_OW_1-part_FR.pdf\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-medium wp-image-13021\" src=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/07\/printable_FR.jpg\" alt=\"printable_FR\" width=\"200\" height=\"80\" \/><\/a><\/sup><\/em><\/p>\n<p><em><sup>1<\/sup>\u00a0Berger MAM, De Groot et Hollander, Hydrodynamic drag and lift forces on human hand\/arm models<\/em><\/p>\n<p><em><sup>2\u00a0<\/sup>Dal Monte, Faina, Valutazione dell\u2019atleta, UTET, Turin.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cet article d\u00e9crit un planning sur trois semaines, visant principalement \u00e0 d\u00e9velopper la force de vos bras pour vous aider \u00e0 vous entrainer pour vos prochains \u00e9v\u00e8nements en eau libre. &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":11670,"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>Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1) - 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\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1) - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Cet article d\u00e9crit un planning sur trois semaines, visant principalement \u00e0 d\u00e9velopper la force de vos bras pour vous aider \u00e0 vous entrainer pour vos prochains \u00e9v\u00e8nements en eau libre. &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/\" \/>\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=\"2016-04-15T15:04:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-15T09:14:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/OW_pullbuoy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\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=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1)\",\"datePublished\":\"2016-04-15T15:04:25+00:00\",\"dateModified\":\"2021-05-15T09:14:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/\"},\"wordCount\":804,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Eau libre et Triathlon\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/\",\"url\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/\",\"name\":\"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1) - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2016-04-15T15:04:25+00:00\",\"dateModified\":\"2021-05-15T09:14:57+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Eau libre et Triathlon\",\"item\":\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1)\"}]},{\"@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":"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1) - The arena swimming blog","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\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/","og_locale":"fr_FR","og_type":"article","og_title":"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1) - The arena swimming blog","og_description":"Cet article d\u00e9crit un planning sur trois semaines, visant principalement \u00e0 d\u00e9velopper la force de vos bras pour vous aider \u00e0 vous entrainer pour vos prochains \u00e9v\u00e8nements en eau libre. &hellip;","og_url":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2016-04-15T15:04:25+00:00","article_modified_time":"2021-05-15T09:14:57+00:00","og_image":[{"width":800,"height":533,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/OW_pullbuoy.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":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/"},"author":{"name":"arena coaches","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76"},"headline":"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1)","datePublished":"2016-04-15T15:04:25+00:00","dateModified":"2021-05-15T09:14:57+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/"},"wordCount":804,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"articleSection":["Eau libre et Triathlon"],"inLanguage":"fr-FR"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/","url":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/","name":"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1) - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2016-04-15T15:04:25+00:00","dateModified":"2021-05-15T09:14:57+00:00","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/eau-libre-3-semaines-pour-ameliorer-votre-propulsion-partie-1\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Eau libre et Triathlon","item":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/"},{"@type":"ListItem","position":3,"name":"Eau libre : 3 semaines pour am\u00e9liorer votre propulsion (partie 1)"}]},{"@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\/86521"}],"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=86521"}],"version-history":[{"count":1,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts\/86521\/revisions"}],"predecessor-version":[{"id":86522,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/posts\/86521\/revisions\/86522"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/media\/11670"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/media?parent=86521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/categories?post=86521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/fr\/wp-json\/wp\/v2\/tags?post=86521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}