ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - VIE17ENE14 (120'N)

1. W-U AE SET200-100 EST (800-600)
2x200 EST A23 VirEXP (30") (1x Ben2)
4x100 EST A23 VirEXP (20") 

2. TECNICA+HVO M-E-B (525)
2x (1M+1E+1B) 
5' Expl. Estilo 4x25 F PERF
50 MiniMax
25 CRONO 

21.05

FEM03 
3. W-D (200)
10' KT & FACIL HASTA OK Y A DORMIR

RESTO 
3. AE CR D-U (1000-900-800)
1000 CR A23 Vir5.6 D-U TT50 (Ben2 800 TT25)

TT25-M1
C3: 28-56 (1.52-3.44-800: 14.56)
C4: 51 (1.42-3.24-900: 15.00)
C5: 46 (1.32-3.04-1000: 15.20) 

4. SALIDAS (100)
5' SALIDAS EXP

5. RP (100-200) 
REP CRONO LUNES

VFEM03. 1525
VAle1a. 2625
VAle1b. 2525
VBen2. 2325

El entrenamiento de mañana sábado será de 9.15 a 11.15.

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - JUE16ENE14 (30'F+105'N)

F. PROPRIOCEPTIVE WORK IN PAIRS: RECOVERIES & HIGH ELBOW

1. VIRAJES (200)
10'x20 VIR + VIR LINK

2. TRANSICIONES (200)
10'x12'5 SAL+TRANS EST HIP MAX FREQ P HIP 

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

4. BREAK (100)
50 KT
50 FACIL

5-Ale1. USRPT 18' 4SET50 + 6SET25 (1550: 1400RP+150R)
4x (1ce)
4x50 R200 VIR c/1.10
6x25 R100 VIR c/40-45"
50 KT (-CR) (2'-3'-4')

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

VAle1. 2100
VBen2. 1700

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - MIE15ENE14 (120'N)

1. AT-NEG SET400 CR (1000-600)
Ale1.
200 EST A3 (30")
4x100 c/1.49 + 8x50 c/58" [AT10 TT25 D-U (Ult25 Ganando al TT)]

Ben2.
100 EST A3 (1')
5x50 (2:1) + 10x25 (1:1) [AT10 TT25 D-U]

TT25-M1
C3: 25.00 (50-1.40) / 23.50 (47-1.34)
C4: 22.00 (44-1.28-2.56)
C5: 20.50 (41-1.22-2.44)

2. 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!

21.00
3. 4HVO25 (100)
4x25 CRONO 1ce HIP (REG) 

4. LLEGADAS + MAX FREQ (200) 
8x10 LLEG FM HIP 
8x15 LLEG FM HIP (FINS) 

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

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

VAle1. 1950
VBen2. 1550

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - MAR14ENE14 (30'+120'N)

F. ANALISIS VIDEO VIRAJES

1. VIRAJES + TRANS (200)
10'x20 VIR + VIR LINK

2. LLEGADAS + MAX FREQ (200)
8x10 LLEG FM HIP
8x15 LLEG FM HIP (FINS) 

3. BREAK (100)
50 KT
50 FACIL 

4-Ale1. USRPT 18' 4SET50 + 6SET25 (1550: 1400RP+150R)
4x (1ce)
4x50 R200 VIR c/1.10
6x25 R100 VIR c/40-45"
50 KT (-CR) (2'-3'-4')

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

VAle1. 2050
VBen2. 1650

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - LUN13ENE14 (120'N)

1. HPE: EK T100 - CS (1300)
4x (1ce) 
125-75 (25 Carrera + 25 p F) 
(1') 
90" p MAX FREQ Piscina pequeña 
(1') 
90" p MAX DIST
(1')
2x50 CS7 D-U25 c/1.15 

2. VIR + VIR LINK (300)
15'xSET20 VIR EXP

3. BREAK (800)
15' nv PERFECTO SL+REC A23
(10') TOALLA Y BEBER

4. RP (100-200)
MATEO, SANTI D. - 100 CR
LUCIA M. - 200 CR
M02+F03 - 200 M
ISABEL, MARTINA - 100 E
M03+M04+F04+F05 - 100 M 

5. W-D (100)
5' KT DRINK

V2600-2700

ENTRENAMIENTO CNGALEVIN1+CNGBENJAMIN2 - SAB11ENE14 (45'F+105'N)

F. VIDEO: DOUBLE LEG / HIGH ELBOW + PROPRIOCEPTIVE WORK

1. W-U EST SET25 (600)
4x (1ce)
3x25 PRO1-3 (CS5-R200-R100) 

2. VIR + VIR LINK (300)
15'xSET20 VIR EXP

3. SALIDAS (60)
5'x12'5 SAL EXP

4. 4HVO25 (100)
4x25 CRONO 1ce (REG) 

5. BREAK (100) 
100 KT DRINK
(3')

6-Ale1. USRPT 13' 2SET50 + 6SET25 (1550: 1000RP+300R)
4x (1ce)
2x50 R100 VIR c/1.10
6x25 R100 VIR c/40-45" 
100 EK (25 p CR F + 25 Carrera) (-CR) 

6-Ben2. USRPT 12' 8SET25 (1150: 800RP+300R)
4x (1ce)
8x25 R100 c/40-45"
100 EK (25 p CR F + 25 Carrera) (-CR)

VAle1. 2710
VBen2. 1350