De 10:00 a 12:00 en el Centro Spazio Reebok.
1. W-U EST SET25 (600)
4x (1ce)
4x25 F c/40"
2x25 SPRINT c/40"
2. REST (100)
5' KT
(5') BEBER
3. USRPT 13' 10/10/10/14SET25 (1250: 1100RP+150R)
4x (1ce)
10x25 R100 c/40" (CR: 14x25)
50 KT (-CR)
(2'-3'-4')
V1950
viernes, 6 de diciembre de 2013
jueves, 5 de diciembre de 2013
ENTRENAMIENTO CNGALEVIN1 - S16 - DIC13
Tras unas semanas sin actualizar el blog ni publicar los entrenos por falta de tiempo, me pongo de nuevo en marcha y retomo la publicación de contenidos. :)
LUNES 02 (120'N)
1. W-U EST (600)
4x (1ce)
50 Perfecto (10")
4x25 (1F+1R100 cs↓) (10")
2. TECNICA M (PLANO+HORIZONTAL+RESPIRACION) (1150)
20' DRILL-NADO SET 4x25 F cs
4x25 F FINS
5' SET25 F FINS c/30"
2x25 FINS CRONO cs↓ HIP
5' SET25 F c/40"
50 Fácil
2x25 CRONO HIP
5' pM FINS FREQ
3. 5' REST: TOALLA Y BEBER
4. RP: RELEVO M (50)
RELx50 M
V1800
_________________________
MARTES 03 (30'F+120'N)
F. ANALISIS VIDEO FAN1 (1)
1. W-U EST (1300)
4x (1ce)
50 Perfecto (10")
2x25 (1F+1R100 cs↓) (10")
50 Perfecto (10")
2x20 VIR EXP-XL-HIP
50 Perfecto (10")
4x10 Max Freq HIP (1 Sal + 1 Lleg)
25 EXP cs
2. USRPT 18' 14SET25 (1700: 1400RP+300R)
4x (1ce)
14x25 R100 c/40"
50 KT + 50 Fácil (-CR)
(2'-3'-4')
V3000
_________________________
MIERCOLES 04 (120'N)
1. W-U EST (1200)
4x (1ce)
50 Perfecto (10")
2x25 (1F+1R100 cs↓) (10")
50 Perfecto (10")
2x25 p F Max Freq (10")
50 Perfecto (10")
2x25 (1F+1R100 cs↓) p Max Freq (10")
2. 20' DOUBLE LEG FINS SET25 (450)
3. REST (50)
50 KT
4. TECNICA CR (RECOBRO+STREAMLINE+NAVEGACION) (600)
LUNES 02 (120'N)
1. W-U EST (600)
4x (1ce)
50 Perfecto (10")
4x25 (1F+1R100 cs↓) (10")
2. TECNICA M (PLANO+HORIZONTAL+RESPIRACION) (1150)
20' DRILL-NADO SET 4x25 F cs
4x25 F FINS
5' SET25 F FINS c/30"
2x25 FINS CRONO cs↓ HIP
5' SET25 F c/40"
50 Fácil
2x25 CRONO HIP
5' pM FINS FREQ
3. 5' REST: TOALLA Y BEBER
4. RP: RELEVO M (50)
RELx50 M
V1800
_________________________
MARTES 03 (30'F+120'N)
F. ANALISIS VIDEO FAN1 (1)
1. W-U EST (1300)
4x (1ce)
50 Perfecto (10")
2x25 (1F+1R100 cs↓) (10")
50 Perfecto (10")
2x20 VIR EXP-XL-HIP
50 Perfecto (10")
4x10 Max Freq HIP (1 Sal + 1 Lleg)
25 EXP cs
2. USRPT 18' 14SET25 (1700: 1400RP+300R)
4x (1ce)
14x25 R100 c/40"
50 KT + 50 Fácil (-CR)
(2'-3'-4')
V3000
_________________________
MIERCOLES 04 (120'N)
1. W-U EST (1200)
4x (1ce)
50 Perfecto (10")
2x25 (1F+1R100 cs↓) (10")
50 Perfecto (10")
2x25 p F Max Freq (10")
50 Perfecto (10")
2x25 (1F+1R100 cs↓) p Max Freq (10")
2. 20' DOUBLE LEG FINS SET25 (450)
3. REST (50)
50 KT
4. TECNICA CR (RECOBRO+STREAMLINE+NAVEGACION) (600)
DRILL + DRILL NADO SET50 (FINS)
5' SET25 F FINS
5' SET25 F
V2250
_________________________
JUEVES 05 (30'F+120'N)
F. ANALISIS VIDEO FAN1 (2)
1. W-U EST (800)
4x (1ce)
2x25 (1 Perfecto+1R100 cs↓) (10")
2x20 VIR EXP-XL-HIP
25 p F Remadas (10")
2x10 Max Freq HIP (1 Sal + 1 Lleg)
25 EXP cs↓
2. USRPT 18' 14SET25 (1700: 1400RP+300R)
4x (1ce)
14x25 R100 c/40"
50 KT + 50 Fácil (-CR)
(2'-3'-4')
V2500
5' SET25 F FINS
5' SET25 F
V2250
_________________________
JUEVES 05 (30'F+120'N)
F. ANALISIS VIDEO FAN1 (2)
1. W-U EST (800)
4x (1ce)
2x25 (1 Perfecto+1R100 cs↓) (10")
2x20 VIR EXP-XL-HIP
25 p F Remadas (10")
2x10 Max Freq HIP (1 Sal + 1 Lleg)
25 EXP cs↓
2. USRPT 18' 14SET25 (1700: 1400RP+300R)
4x (1ce)
14x25 R100 c/40"
50 KT + 50 Fácil (-CR)
(2'-3'-4')
V2500
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