ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - VIE10ENE14 (120'N)

1. 15' VIR LINK (250) 
1ME+2EB+1BCR

2. SET50 LINK (600)
12x50 VirEXP (1ME+2EB+1BCR) (15") 

3. MAX FREQ LLEG (150)
4x (1ce)
3x12'5 FM HIP

4. DOUBLE LEG QK (150)
2x
3x25 p M Max Freq CRONO c/1'
25 FACIL 

5. TECNICA CR (350) 
5' Expl. Estilo
4x25 F PERF
5' Prop. Seco: Recobro Parejas
4x25 F PERF Recobro
2x25 p CRONO Max. Frec.
2x25 PERF Max. Frec. p
50 Experim. Be Water!

6. USRPT 8' 3SET50 (600-300RP)
4x (1ce)
[Los que terminaron ayer: 2x (EP 1º + CR 4º) + DL FINS]
[Ben2: 2x2x 1º-3º (EP 1º + CR 4º) + DL FINS] 
3x50 R100 VIR c/1.10
(5')

V2100-1800

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - JUE09ENE14 (30'F+120'N)

F. MANEJO TEMPO TRAINER + POR PAREJAS TT:
- SET50 n TT25
- SET25 p FREQ

TEC: RECOVERIES + STREAMLINE
TAC: TRANSICIONES

1. 30' W-U EST SET25+VIR+HVO (700)
4x (1ce)
3x25 PRO1-3 (CS5-R200-R100)
3' VIRAJES EXP
25 CRONO (REG)

2-Ale1. USRPT 18' 3SET50 + 8SET25 (1550: 1400RP+150R)
4x (1ce)
3x50 R100+2 VIR c/1.10
8x25 R100 VIR c/40-45"
50 KT (-CR) (2'-3'-4')

2-Ben2. USRPT 15' 10SET25 (1150: 1000RP+150R)
4x (1ce)
10x25 R100 c/40-45"
50 KT (-CR)  (2'-3'-4')

VAle1. 2250
VBen2. 1850

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - MIE08ENE14 (120'N)

1. EK T100 (900)
4x (1ce)
125-75' (25 Carrera + 25 p F)
(1')
90" p MAX FREQ Piscina pequeña
(1')
90" p MAX DIST
 
2. VIRAJES LINK (160)
8x20 VIRAJES LINK EXP (2x 1ME+2EB+1BCR) 

3. TECNICA B-CR (700)
2x (1B+1CR) 
5' Expl. Estilo 
4x25 F PERF 
5' Prop. Seco: Recobro Parejas 
4x25 F PERF Recobro 
2x25 p CRONO Max. Frec. 
2x25 PERF Max. Frec. p 
50 Experim. Be Water! 

4. DOUBLE LEG (150) 
15' SET≥25 dd/dv/dl HIP FINS (Rodillas!!)

5. DOUBLE LEG QK (150)
6x25 p M Max Freq c/1'

V2060

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - MAR07ENE14 (30'F+120'N)

"El agua es tu amiga… no tienes que luchar contra ella,

simplemente comparte su espíritu y te ayudará a moverte"

(Alexander Popov)

F. ANALISIS VIDEOS FAN2 Y TROFEO MOTRIL

TEC: RECOVERIES + STREAMLINE
TAC: TRANSICIONES

1. 30' W-U EST SET25+VIR (600)
4x (1ce)
3x25 PRO1-3 (CS5-R200-R100)
3' VIRAJES EXP

2. BE WATER (200)
4x (1ce)
2x25 Vis+1n+Vis+1F cs 

3-Ale1. USRPT 18' 3SET50 + 8SET25 (1550: 1400RP+150R)
4x (1ce)
3x50 R100+2 VIR c/1.10
8x25 R100 VIR c/40-45"
50 KT (-CR) (2'-3'-4')

3-Ben2. USRPT 15' 10SET25 (1150: 1000RP+150R)
4x (1ce)
10x25 R100 c/40-45"
50 KT (-CR)  (2'-3'-4')

VAle1. 2350
VBen2. 1950

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - SAB04ENE14 (45'F+105'N)

F. 20' CARRERA FACIL + 5' CARRERA A TOPE + 10' PISCINA PEQUEÑA

1. W-U EST SET25 (300)
4x (1ce)
3x25 PRO1-3 (CS5-R200-R100) 

2. VIRAJES (150)
5' SET20 EXP

3. REST (50)
50 KT

4-Ale1. USRPT 18' 14SET25 (1550: 1400RP+150R)
4x (1ce)
14x25 R100 c/40-45"
50 KT (-CR) (2'-3'-4')
[VIDEO]

4-Ben2. USRPT 15' 10SET25 (1150: 1000RP+150R)
4x (1ce)
10x25 R100 c/40-45"
50 KT (-CR)  (2'-3'-4')
[VIDEO]

VAle1. 2050
VBen2. 1650

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - VIE03ENE14 (120'N)

1. 30' W-U EST SET25+VIR (600)
4x (1ce)
3x25 PRO1-3 (CS5-R200-R100)
3' VIRAJES EXP

2. TECNICA M-E (700)
2x (1M+1E)
5' Expl. Estilo
4x25 F PERF
5' Prop. Seco: Recobro Parejas
4x25 F PERF Recobro
2x25 p CRONO Max. Frec.
2x25 PERF Max. Frec. p
50 Experim. Be Water!

3. DOUBLE LEG (150)
15' SET≥25 dd/dv/dl HIP

V1450