Para piscinas de 25 m
Para principiantes
Primera semana
Lunes
Vol: 500m.
RPE: 4
6x25/10"" desc (ida Crol-vuelta Esp)
4x50/20"" desc (1 Pn- 1 Br)
1x75 Crol 1x50 Esp 1x25 Suave.
Martes
descanso
Miércoles
Vol: 700m.
RPE: 4
150 Cal.(25Esp 50 Crol) Repetir
6x50/15""desc (1Pn-1Br- 1Nd)
2x75/10""desc (25 a 1Br-50 Nd)
4x25/10"" desc S
Jueves
descanso
Viernes
Vol: 850m.
RPE: 5
150 Cal.
16x25/10""desc (4Crol-2Esp)
2x100/20"" desc (25PnEsp-75Crol)
2x50/10"" desc Suave
Sábado
Descanso
Segunda semana
Lunes
Vol: 850m. RPE: 5 150 Cal 8x50/10"" desc (1Esp-3Crol)
150/20"" desc mínimas brazadas
3x50/10""desc S
MartesVol: 1000m. RPE: 5
200 Cal 8x50/10"" desc 1Pn-Br-2Nd
12x25/10"" desc 2Esp-2B-2Crol 100S
descanso
Jueves
Vol: 1000m. RPE: 6
200 Cal
8x50/10"" desc (Pn Alet)
3x100/10"" desc (Br Crol) 100S
Viernes
Vol: 1200m.
RPE: 5
200 Cal
10x50/10"" desc (Br Crol)
3x100/10"" desc (50Esp-50Crol) 100S
Descanso
Tercera semana
Lunes
Vol: 1200m.
RPE: 6
250 Cal
4x100/10"" desc (Br Crol)
1x100/10"" desc (50Esp-50Crol) al 70%
1x200/10"" desc Crol Alet
1x100/10"" desc (50Esp-50Crol) al 70% 150 S
Martes
Vol: 1400m.
RPE: 6
250 Cal
5x100/10"" desc (3Esp-2Crol)
10x50/10"" desc (2Pn-2Br-1Nd),
5Esp-5Crol 150S
Miércoles
descanso
Jueves
Vol: 1400m.
RPE:6
250 Cal
20x50/10"" desc 10(5Esp-5Crol, 2Pn-2Br-1Nd)- 10( Nd aletas Crol)
Viernes
descanso
Vol: 1500m.
RPE:6
250 Cal
5x[2x100/10"" desc 2x50/10""
desc], los
150 S
Cuarta semana
Lunes
Vol: 1600m.
RPE:6
300 Cal
20x50/10"" desc
10(5Esp-5Crol, 2Pn-2Br-1Nd)
-10( Nd aletas Crol)
200 S
Martes
Vol: 1700m.
RPE:6
300 Cal
9x100/10""desc 1Crol al 50%-1
Pn Crol acelerar hasta 70%
Miércoles
Vol: 1800m.
RPE:5
300 Cal
3x200/15""desc 1Crol-1Esp-1(100Pn-100Br)
4x100/15""desc,Crol, 25 al 50%- 25 al 70%
6x50/10"" desc 2PMto-1Nd
Jueves
Vol: 1700m.
RPE:6
300 Cal
12x100/10"" desc 2Esp-2Crol-2B ... al 60%
descanso
Vol: 2000m.
RPE:5
400 Cal
20x50/10"" desc 5Crol-10Esp-5 Pn
Crol
6x50/20"" desc E Alet 300S
LEYENDA:
Cal=Calentamiento M=mariposa E=espalda B=braza C=crol Nd=nado
Ei=estilos (mariposa, espalda, braza, crol) Pn=piernas Br=brazos Desc=descanso PMto=punto muerto 1Br= un brazo Alet.=aletas Int.=intensidad RPE=escala de esfuerzo percibido S=suave
