CALENTAMIENTO
- 300m libres Ff
PARTE PRINCIPAL I ( resistencia cardiorespiratoria)
- 150m (50m Hpx 3 + 50m Hpx 5 + 50m Hpx 3) + 50m B
- 150m (50m HPx 4 + 50m Hpx 5 + 50m Hpx 4) + 50m E
- 150m (50m Hpx 2 + 50m Hpx 5 + 50m Hpx 2) + 50m Braziposa
- 200m P con tabla 2x(25m CF + 25m BFf + 25m EF + 25m BFf)
- 200m BrC con pull-buoy
PARTE PRINCIPAL II ( FONDO)
- 500m C al 70%
PARTE PRINCIPAL III (SERIES CORTAS)
- 6x50m C en menos de 1min -R= 30 seg
- 4x25m C al 100% R= 1min30
VUELTA A LA CALMA
-200m nado libre suave
- 300m libres Ff
PARTE PRINCIPAL I ( resistencia cardiorespiratoria)
- 150m (50m Hpx 3 + 50m Hpx 5 + 50m Hpx 3) + 50m B
- 150m (50m HPx 4 + 50m Hpx 5 + 50m Hpx 4) + 50m E
- 150m (50m Hpx 2 + 50m Hpx 5 + 50m Hpx 2) + 50m Braziposa
- 200m P con tabla 2x(25m CF + 25m BFf + 25m EF + 25m BFf)
- 200m BrC con pull-buoy
PARTE PRINCIPAL II ( FONDO)
- 500m C al 70%
PARTE PRINCIPAL III (SERIES CORTAS)
- 6x50m C en menos de 1min -R= 30 seg
- 4x25m C al 100% R= 1min30
VUELTA A LA CALMA
-200m nado libre suave
