TESTE GRÁTIS - Sessões de natação- Código cupom: ironcoach100off

Average Weekly Training Hours 01:40
Training Load By Week
Average Weekly Training Hours 01:40
Training Load By Week

Digite: ironcoach100off no código de desconto para receber sua amostra grátis!

Esta é uma amostra grátis de sessões de treino de natação.

Esta amostra possui 02 sessões para cada um dos 03 blocos do sistema de treinamento proposto pelo Ironman Certified Coach Joel de Bem.


Para maiores informações a respeito do treinamento completo, acesse::

http://ironmancertifiedcoach.com/trainingpeaks-plans/

Sample Day 2
0:55:00
2400m
55TSS
Nat-Bl1W01/03/05,SS01a Power SETS

WU: rotina elástico (10')
https://youtu.be/RgyNRSD0G50
250 crwl + 50 perna + 4 x 25 punho @ 30'' rec
Principal:
https://youtu.be/-3n2kymO83I
Dolphin breakout:
a) Mergulhar, emergir, 4 braçadas fortes
10 x 25m (cada 25 = 3 a 4 breakouts )
30''rec entrer sets
b) 2 x 200 leve
c) 10x 75 : 3 x (12,5''max/stop/12,5''max/stop)
5'' (flutuar) sem impulso parede
1'rec entre sets (75m)
CD:
100 catch up drill leve + 500m fácil
TT=2400

Sample Day 4
0:55:00
55TSS
Nat-Bl1W01/2/3/4/5/6,SS02- Support Session

WU: rotina elástico (10')
https://youtu.be/RgyNRSD0G50
Principal : 45' contínuo de esforço fácil
TT- 0:55

Sample Day 9
0:40:00
2100m
40TSS
Nat- Bl2W07,SS02a - Adaptação Neuromuscular

WU:
400 com nadadeiras
Principal:
https://youtu.be/w6DGyolOFN8
4x(75/25;50/50;25/75;100)
75(drill)/25 T-pace @rec15''
* 3strokes submerge;
* 2stroke/1underwater recovery
* 1stroke/1underwater recovery
50(drills)/50 at T-pace @rec15''
* catch up dril
* single arm
25(drills)/75 T-pace @rec15''
* 4corerotation/4strokes
100m T-pace
1'30'' rec entre SETS
CD: 100 pernada fácil
TT2100

Sample Day 11
0:55:00
55TSS
Nat-Bl1W01/2/3/4/5/6,SS02- Support Session

WU: rotina elástico (10')
https://youtu.be/RgyNRSD0G50
Principal : 45' contínuo de esforço fácil
TT- 0:55

Sample Day 16
0:40:00
1750m
45TSS
Nat-Bl3W11/13,SS01a - Resistência de força

WU:

400 fácil:
50 hand drag/50 crwl
Principal:
https://youtu.be/oTjfvtyB4BY
Muscle Up (MU + intervalos)
8MU+25/6MU+50/4MU+75/2MU+100
executar 5 SETS @2'rec entre sets
CD: 100 perna fácil
TT1750

Sample Day 18
0:55:00
55TSS
Nat-Bl1W01/2/3/4/5/6,SS02- Support Session

WU: rotina elástico (10')
https://youtu.be/RgyNRSD0G50
Principal : 45' contínuo de esforço fácil
TT- 0:55

Joel A. de Bem
|
Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.