|
LUNES |
|
|
|
|
|
TRABAJO |
|
|
mts |
DETALLE |
|
CALENTAMIENTO |
|
|
400 |
|
|
8 |
SERIES |
50 |
400 |
C/ 55 SEG |
|
5 |
SERIES |
100 |
500 |
PALETA / PULL BUOY C/ 1.45 |
|
4 |
SERIES |
200 |
800 |
C/ 3.20 |
|
PATADA |
|
|
300 |
|
|
6 |
SERIES |
50 |
300 |
C/ 50" |
|
6 |
SERIES |
25 |
150 |
C/ 30" |
|
AFLOJAR |
|
|
200 |
|
|
TOTAL |
|
|
3050 |
mts |
| |
|
|
|
|
|
MARTES |
|
|
|
|
|
TRABAJO |
|
|
mts |
DETALLE |
|
CALENTAMIENTO |
|
|
600 |
|
|
PATADA |
|
|
200 |
ESTILO |
|
8 |
SERIES |
150 |
1200 |
C/ 2.20 |
|
12 |
SERIES |
50 |
600 |
8 ESTILO C/ 1´ - 8 CRAWL C/ 50" |
|
6 |
SERIES |
50 |
300 |
PALETA / PULL BUOY C/ 1.45 |
|
AFLOJAR |
|
|
200 |
|
|
TOTAL |
|
|
3100 |
mts |
| |
|
|
|
|
|
MIERCOLES |
|
|
|
|
|
TRABAJO |
|
|
mts |
DETALLE |
|
CALENTAMIENTO |
|
|
300 |
|
|
10 |
SERIES |
50 |
500 |
C/ 55" |
|
2 |
SERIES |
800 |
1600 |
1a A RITMO / 2a ULT 25 C/ 200 1 POLO /
1 MAR |
|
10 |
SERIES |
50 |
500 |
C/ 50" |
|
AFLOJAR |
|
|
200 |
|
|
TOTAL |
|
|
3100 |
mts |
| |
|
|
|
|
|
JUEVES |
|
|
|
|
|
TRABAJO |
|
|
mts |
DETALLE |
|
CALENTAMIENTO |
|
|
600 |
100 CRAWL / 50 ESPALDA |
|
4 |
SERIES |
300 |
1200 |
C/ 55" |
|
PATADA |
|
|
200 |
CON TABLA |
|
6 |
SERIES |
150 |
900 |
3 CRAWL / 3 CRAWL-MAR (O ESP) -CRAWL |
|
AFLOJAR |
|
|
200 |
|
|
TOTAL |
|
|
3100 |
mts |
| |
|
|
|
|
|
VIERNES |
|
|
|
|
|
TRABAJO |
|
|
mts |
DETALLE |
|
CALENTAMIENTO |
|
|
500 |
COMBINADO AL REVES (L-P-E-M) |
|
4 |
SERIES |
50 |
200 |
DRILL MARIPOSA |
|
PATADA 4 |
SERIES |
50 |
200 |
MARIPOSA |
|
20 |
SERIES |
75 |
1500 |
CRAWL-MAR-CRAWL C/ 1.30 |
|
16 |
SERIES |
25 |
400 |
2 CRAWL - 1 MAR C/ 30" |
|
AFLOJAR |
|
|
200 |
|
|
TOTAL |
|
|
3000 |
mts |
300 CRAWL CALENTAMIENTO
4 SERIES DE 400:
1- 100 COMB – 50 DRILL – 100 COMB – 50
DRILL – 100 COMB
2- CRAWL COMPLETA A
6.30
3- CRAWL CON EL ULTIMO 25 DE CADA 200
EN MARIPOSA
4- CRAWL
COMPLETA
200 AFLOJAR
TOTAL 2100
500 COMB (200 CRAWL, 150
PECHO, 100 ESPALDA, 50 MARIPOSA ese orden)
6 SERIES DE 75 (50 CRAWL
– 25 ESTILO) A 1.30
300 PALETAS-PULL BUOY
(ULTIMO 25 EN POLO CRAWL)
10 SERIES DE 25 CRAWL
MUY FUERTE A 0.30
300 PATADA CRAWL
6 SERIES DE 50 ESTILO
FAVORITO
200 AFLOJAR
TOTAL 2300
Dìa 1
300 crawl
8 x 25 mariposa c/1`
10 x 100 crawl c/1`45
200 suave en espalda st.
8 x 100 (50 pecho -50 espalda) c/2`15
200 suave en crawl
6 x 50 mariposa c/1`
Dìa 2
400 crawl
8 x 200 ( 75 crawl- 25 mariposa) c/3`45
4 x 100 patadas en estilo a competir
4 x100 pecho ò estilo a competir c/2`
200 suave
Dìa 3
400 crawl
6 x 200 estilo a competir (espalda c/4`,pechoc/4`30, crawl-mariposac/3`45)
8 x 50 patadas de estilo a competir c/1`30
8 x 100 comb.ind.
200 suave
Dìa · 5
400 crawl
8 x 25 mariposa c/1`
4 x 100 patadas estilos c/3
6 x 150 crawl`c/2.45
8 x 75 mariposa - crawl 1.30`
Dìa · 6
500 crawl
8 x 50 crawl espalda c/1.30`
8 x 50 ejerc. braza de pecho+ patada de crawl c/2`
8 x 200 crawl - estilo c/4`
400 suave
Dìa 7
300 crawl
4 x100 ejercicio de patadas de c/estilo
8 x 100 crawl - estilo c/2`
se repite dos veces
Nuevos Entrenamientos
Primera Parte
Segunda Parte
Caracas 16 /11/
2004
Entrenador: Luis Torres
