Entrenamiento de natacion: Semana 9

Cal + tecnica (comun para los 2 primeros dias)
100 suaves
4 x 50 pies
200 moderados
4 x 50 pies
2 x 100 punto muerto
4 x 50 Patada lateral ciclo completo
1 x 100 tocar axilas
1 x 100 mirar palmas

Dia 1:

1:25

50 @ 0:50 + 100 @ 1:55
50 @ 0:50 + 150 @ 2:25
50 @ 0:50 + 200 @ 3:05
50 @ 0:50 + 250 @ 3:45
50 @ 0:50 + 300 @ 4:15
50 @ 0:50 + 250 @ 3:30
50 @ 0:50 + 200 @ 2:50

100 suaves

1:30

50 @ 0:55 + 100 @ 2:00
50 @ 0:55 + 150 @ 2:45
50 @ 0:55 + 200 @ 3:15
50 @ 0:55 + 250 @ 3:55
50 @ 0:55 + 300 @ 4:25
50 @ 0:55 + 350 @ 5:05

100 suaves

1:40

50 @ 1:00 + 100 @ 2:05
50 @ 1:00 + 150 @ 2:50
50 @ 1:00 + 200 @ 3:30
50 @ 1:00 + 250 @ 4:15
50 @ 1:00 + 300 @ 5:00
50 @ 1:00 + 250 @ 4:10

100 suaves


Dia 2:

1:25

4 x 100 @ 1:50, #3 rapido
10+9+8+7+6+5+4+3+2+1
numeros = largos en piscina de 25mts, + = 15 seg de descanso
Todos los parciales a T30.

100 suaves


1:30

4 x 100 @ 2:00, #3 rapido
10+9+8+7+6+5+4+3+2+1
numeros = largos en piscina de 25mts, + = 15 seg de descanso
Todos los parciales a T30.

100 suaves


1:40

4 x 100 @ 2:15, #3 rapido
10+9+8+7+6+5+4+3+2+1
numeros = largos en piscina de 25mts, + = 15 seg de descanso
Todos los parciales a T30.

100 suaves

Dia 3:

1:25

Piramide,
50 @ 0:50 + 100* @ 1:30 + 150 @ 2:30 +
200* @ 3:10 + 250 @ 4:10 + 300* @ 4:50 +
250 @ 4:10 + 200* @ 3:10 + 150 @ 2:30 +
100* @ 1:30 + 50 @ 0:50
* Rapidos
100 suaves

1:30

Piramide,
50 @ 0:50 + 100* @ 1:40 + 150 @ 2:30 +
200* @ 3:30 + 250 @ 4:10 + 300* @ 5:20 +
250 @ 4:10 + 200* @ 3:30 + 150 @ 2:30 +
100* @ 1:40 + 50 @ 0:50
* Rapidos
100 suaves

1:40

Piramide,
50 @ 0:55 + 100* @ 1:50 + 150 @ 2:45 +
200* @ 3:50 + 250 @ 4:35 + 200* @ 3:50 +
150 @ 2:45 + 100* @ 1:50 + 50 @ 0:55
* Rapidos
100 suaves