{"id":99,"date":"2026-03-02T14:46:31","date_gmt":"2026-03-02T14:46:31","guid":{"rendered":"https:\/\/swimming.fr\/?p=99"},"modified":"2026-03-23T14:32:56","modified_gmt":"2026-03-23T14:32:56","slug":"efficacite-en-crawl","status":"publish","type":"post","link":"https:\/\/swimming.fr\/?p=99","title":{"rendered":"Ma\u00eetriser la glisse en crawl : Le guide ultime pour nager avec efficacit\u00e9"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile is-style-default\" style=\"grid-template-columns:32% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/istockphoto-465383082-612x612-1.jpg\" alt=\"\" class=\"wp-image-103 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/istockphoto-465383082-612x612-1.jpg 612w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/istockphoto-465383082-612x612-1-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 612px, 100vw\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Ma\u00eetriser la glisse en crawl : Le guide ultime pour nager avec efficacit\u00e9<\/strong><\/h2>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">La natation est un sport paradoxal : plus on essaie de forcer, plus l\u2019eau nous r\u00e9siste. Vous avez sans doute d\u00e9j\u00e0 ressenti cette frustration : fournir un effort immense pour avoir l\u2019impression de faire du surplace, pendant qu\u2019un autre nageur semble glisser sans effort dans le couloir d\u2019\u00e0 c\u00f4t\u00e9.<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">La diff\u00e9rence ? Ce n\u2019est pas la force brute, c\u2019est la technique. Bienvenue sur NATAZONE, votre laboratoire de performance aquatique. Aujourd\u2019hui, nous d\u00e9cryptons le secret n\u00b01 du crawl : l\u2019hydrodynamisme.<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text has-media-on-the-right is-stacked-on-mobile\" style=\"grid-template-columns:auto 32%\"><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>L\u2019alignement du corps : la base de la glisse<\/strong><\/h2>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Avant de penser \u00e0 tirer sur vos bras, vous devez penser \u00e0 votre position. Imaginez votre corps comme la coque d&rsquo;un navire : si elle est de travers, elle freine. En natation, le frein principal est la tra\u00een\u00e9e de forme. Pour r\u00e9duire cette r\u00e9sistance, votre corps doit \u00eatre le plus horizontal possible.<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">C\u2019est l\u2019erreur la plus commune chez le d\u00e9butant. Si vous regardez devant vous, vos hanches coulent automatiquement. Pour corriger cela, gardez la t\u00eate fixe, regardez le fond du bassin, la nuque longue. Votre t\u00eate doit \u00eatre le prolongement naturel de votre colonne vert\u00e9brale.<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Un gainage solide permet de maintenir les jambes \u00e0 la surface. Sans cet engagement musculaire, vos jambes \u00ab\u00a0tra\u00eenent\u00a0\u00bb et agissent comme une ancre, brisant toute vell\u00e9it\u00e9 de vitesse.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-1024x683.avif\" alt=\"\" class=\"wp-image-105 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-1024x683.avif 1024w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-300x200.avif 300w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-768x512.avif 768w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-1536x1024.avif 1536w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-2048x1365.avif 2048w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-1080x720.avif 1080w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-1280x854.avif 1280w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-980x653.avif 980w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-480x320.avif 480w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\" style=\"grid-template-columns:30% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/ca16c6594666eba1aa00c47a38dd7daa-1024x683.webp\" alt=\"\" class=\"wp-image-106 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/ca16c6594666eba1aa00c47a38dd7daa-980x653.webp 980w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/ca16c6594666eba1aa00c47a38dd7daa-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Aller chercher plus loin devant<\/strong><\/h2>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Le crawl ne se joue pas sous votre ventre, il commence loin devant vous. La phase de l\u2019entr\u00e9e de main est cruciale pour la propulsion future.Beaucoup de nageurs \u00ab\u00a0frappent\u00a0\u00bb l\u2019eau ou croisent leur trajectoire devant leur visage. Pour progresser, imaginez que vous devez glisser votre main dans un tunnel \u00e9troit, dans l\u2019axe exact de votre \u00e9paule. Une fois la main entr\u00e9e, ne cherchez pas \u00e0 tirer tout de suite : cherchez l\u2019allongement. En \u00e9tirant votre bras au maximum avant d\u2019entamer la traction (le <em>catch<\/em>), vous augmentez votre levier et pr\u00e9parez une pouss\u00e9e bien plus puissante.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tuto 8 : Les bases techniques du crawl\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/s1e10o-bet4?feature=oembed\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Le roulis des \u00e9paules : le moteur cach\u00e9<\/strong><\/h2>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Nager le crawl \u00ab\u00a0\u00e0 plat\u00a0\u00bb est \u00e9puisant et traumatisant pour les articulations. La puissance ne vient pas seulement de vos biceps, elle vient de la rotation de votre buste.<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Le roulis consiste \u00e0 faire pivoter vos \u00e9paules le long de votre axe central. Cela pr\u00e9sente trois avantages majeurs :<\/p>\n\n\n\n<ul style=\"color:#636363;font-size:17px;line-height:1.1\" class=\"wp-block-list has-text-color\">\n<li><strong>R\u00e9duction de la tra\u00een\u00e9e :<\/strong> Vous pr\u00e9sentez moins de surface de face \u00e0 l&rsquo;eau.<\/li>\n\n\n\n<li><strong>Engagement des dorsaux :<\/strong> Vous utilisez de plus gros muscles pour tirer, ce qui retarde la fatigue des bras.<\/li>\n\n\n\n<li><strong>Facilitation de la respiration :<\/strong> En pivotant le corps, votre bouche se d\u00e9gage de l&rsquo;eau plus naturellement.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/swimming-header-image-1024x683.jpg\" alt=\"\" class=\"wp-image-107 size-full\" srcset=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/swimming-header-image-1024x683.jpg 1024w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/swimming-header-image-980x653.jpg 980w, https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/swimming-header-image-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Une respiration calme pour un effort ma\u00eetris\u00e9<\/strong><\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">L\u2019essoufflement est le premier frein \u00e0 la progression technique. Pour nager longtemps, vous devez automatiser votre expiration subaquatique.<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">N\u2019attendez pas de sortir la t\u00eate pour expirer ! D\u00e8s que votre visage est dans l\u2019eau, videz progressivement vos poumons (par le nez ou la bouche). Ainsi, quand vous tournez la t\u00eate pour inspirer, l&rsquo;\u00e9change gazeux est instantan\u00e9. C\u2019est la cl\u00e9 pour rester lucide sur sa technique, m\u00eame apr\u00e8s plusieurs s\u00e9ries de 100 m\u00e8tres.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ma\u00eetriser la glisse en crawl : Le guide ultime pour nager avec efficacit\u00e9 La natation est un sport paradoxal : plus on essaie de forcer, plus l\u2019eau nous r\u00e9siste. Vous avez sans doute d\u00e9j\u00e0 ressenti cette frustration : fournir un effort immense pour avoir l\u2019impression de faire du surplace, pendant qu\u2019un autre nageur semble glisser [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"<!-- wp:media-text {\"align\":\"\",\"mediaId\":103,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=103\",\"mediaType\":\"image\",\"mediaWidth\":42,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-media-text is-stacked-on-mobile is-style-default\" style=\"grid-template-columns:42% auto\"><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/istockphoto-465383082-612x612-1.jpg\" alt=\"\" class=\"wp-image-103 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\"><!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Ma\u00eetriser la glisse en crawl : Le guide ultime pour nager avec efficacit\u00e9<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">La natation est un sport paradoxal : plus on essaie de forcer, plus l\u2019eau nous r\u00e9siste. Vous avez sans doute d\u00e9j\u00e0 ressenti cette frustration : fournir un effort immense pour avoir l\u2019impression de faire du surplace, pendant qu\u2019un autre nageur semble glisser sans effort dans le couloir d\u2019\u00e0 c\u00f4t\u00e9.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">La diff\u00e9rence ? Ce n\u2019est pas la force brute, c\u2019est la technique. Bienvenue sur NATAZONE, votre laboratoire de performance aquatique. Aujourd\u2019hui, nous d\u00e9cryptons le secret n\u00b01 du crawl : l\u2019hydrodynamisme.<\/p>\n<!-- \/wp:paragraph --><\/div><\/div>\n<!-- \/wp:media-text -->\n\n<!-- wp:media-text {\"mediaPosition\":\"right\",\"mediaId\":105,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=105\",\"mediaType\":\"image\"} -->\n<div class=\"wp-block-media-text has-media-on-the-right is-stacked-on-mobile\"><div class=\"wp-block-media-text__content\"><!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>L\u2019alignement du corps : la base de la glisse<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Avant de penser \u00e0 tirer sur vos bras, vous devez penser \u00e0 votre position. Imaginez votre corps comme la coque d'un navire : si elle est de travers, elle freine. En natation, le frein principal est la tra\u00een\u00e9e de forme. Pour r\u00e9duire cette r\u00e9sistance, votre corps doit \u00eatre le plus horizontal possible.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">C\u2019est l\u2019erreur la plus commune chez le d\u00e9butant. Si vous regardez devant vous, vos hanches coulent automatiquement. Pour corriger cela, gardez la t\u00eate fixe, regardez le fond du bassin, la nuque longue. Votre t\u00eate doit \u00eatre le prolongement naturel de votre colonne vert\u00e9brale.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"placeholder\":\"Contenu\u2026\",\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Un gainage solide permet de maintenir les jambes \u00e0 la surface. Sans cet engagement musculaire, vos jambes \"tra\u00eenent\" et agissent comme une ancre, brisant toute vell\u00e9it\u00e9 de vitesse.<\/p>\n<!-- \/wp:paragraph --><\/div><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/premium_photo-1664475361436-e37f6f2ba407-1-1024x683.avif\" alt=\"\" class=\"wp-image-105 size-full\"\/><\/figure><\/div>\n<!-- \/wp:media-text -->\n\n<!-- wp:media-text {\"mediaId\":106,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=106\",\"mediaType\":\"image\"} -->\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/ca16c6594666eba1aa00c47a38dd7daa-1024x683.webp\" alt=\"\" class=\"wp-image-106 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\"><!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Aller chercher plus loin devant<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"placeholder\":\"Contenu\u2026\",\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Le crawl ne se joue pas sous votre ventre, il commence loin devant vous. La phase de l\u2019entr\u00e9e de main est cruciale pour la propulsion future.Beaucoup de nageurs \"frappent\" l\u2019eau ou croisent leur trajectoire devant leur visage. Pour progresser, imaginez que vous devez glisser votre main dans un tunnel \u00e9troit, dans l\u2019axe exact de votre \u00e9paule. Une fois la main entr\u00e9e, ne cherchez pas \u00e0 tirer tout de suite : cherchez l\u2019allongement. En \u00e9tirant votre bras au maximum avant d\u2019entamer la traction (le <em>catch<\/em>), vous augmentez votre levier et pr\u00e9parez une pouss\u00e9e bien plus puissante.<\/p>\n<!-- \/wp:paragraph --><\/div><\/div>\n<!-- \/wp:media-text -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=s1e10o-bet4\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.youtube.com\/watch?v=s1e10o-bet4\n<\/div><\/figure>\n<!-- \/wp:embed -->\n\n<!-- wp:heading {\"textAlign\":\"center\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Le roulis des \u00e9paules : le moteur cach\u00e9<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Nager le crawl \"\u00e0 plat\" est \u00e9puisant et traumatisant pour les articulations. La puissance ne vient pas seulement de vos biceps, elle vient de la rotation de votre buste.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">Le roulis consiste \u00e0 faire pivoter vos \u00e9paules le long de votre axe central. Cela pr\u00e9sente trois avantages majeurs :<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<ul style=\"color:#636363;font-size:17px;line-height:1.1\" class=\"wp-block-list has-text-color\"><!-- wp:list-item -->\n<li><strong>R\u00e9duction de la tra\u00een\u00e9e :<\/strong> Vous pr\u00e9sentez moins de surface de face \u00e0 l'eau.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Engagement des dorsaux :<\/strong> Vous utilisez de plus gros muscles pour tirer, ce qui retarde la fatigue des bras.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Facilitation de la respiration :<\/strong> En pivotant le corps, votre bouche se d\u00e9gage de l'eau plus naturellement.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:media-text {\"mediaId\":107,\"mediaLink\":\"https:\/\/swimming.fr\/?attachment_id=107\",\"mediaType\":\"image\"} -->\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img src=\"https:\/\/swimming.fr\/wp-content\/uploads\/2026\/03\/swimming-header-image-1024x683.jpg\" alt=\"\" class=\"wp-image-107 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\"><!-- wp:paragraph {\"align\":\"center\",\"placeholder\":\"Contenu\u2026\",\"style\":{\"color\":{\"text\":\"#000000\"}}} -->\n<p class=\"has-text-align-center has-text-color\" style=\"color:#000000\"><strong>Une respiration calme pour un effort ma\u00eetris\u00e9<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">L\u2019essoufflement est le premier frein \u00e0 la progression technique. Pour nager longtemps, vous devez automatiser votre expiration subaquatique.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"placeholder\":\"Contenu\u2026\",\"style\":{\"typography\":{\"lineHeight\":\"1.1\",\"fontSize\":\"17px\"},\"color\":{\"text\":\"#636363\"}}} -->\n<p class=\"has-text-color\" style=\"color:#636363;font-size:17px;line-height:1.1\">N\u2019attendez pas de sortir la t\u00eate pour expirer ! D\u00e8s que votre visage est dans l\u2019eau, videz progressivement vos poumons (par le nez ou la bouche). Ainsi, quand vous tournez la t\u00eate pour inspirer, l'\u00e9change gazeux est instantan\u00e9. C\u2019est la cl\u00e9 pour rester lucide sur sa technique, m\u00eame apr\u00e8s plusieurs s\u00e9ries de 100 m\u00e8tres.<\/p>\n<!-- \/wp:paragraph --><\/div><\/div>\n<!-- \/wp:media-text -->","_et_gb_content_width":"1080","footnotes":""},"categories":[1],"tags":[],"class_list":["post-99","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ma\u00eetriser la glisse en crawl : Le guide pour nager avec efficacit\u00e9<\/title>\n<meta name=\"description\" content=\"Am\u00e9liorez votre efficacit\u00e9 en crawl. 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