Professional Swim Workouts by Professional Swim Coaches

Feb 15, 2013 – G.S. Fiamme Oro

Allenamento al passo gara e ritmo gara, Venerdì 15 febbraio 2013
2° macrociclo – 1° settiamna carico periodo speciale

400 sciolti

8×50 a 15 secondi , uno misto con cambioa 25, uno stile respirazione ogni 4 lato sbagliato, uno misto, uno proprio stile 8×50 con riposo alto 15 metri al max e 35 lenti e contrario

3×50 esercizi proprio stile + 2×50 min.max (gambe max e braccia lente)

4×50 progressione 1\3 + 1 lento a 20 sec.di riposo

20×50 braccia pull, paddles e molla a 40\45

8×15 metri max con 30 sec. di riposo

2 x 4×50 gambe a 10 sec. passo gara

2×100 proprio stile a 10 sec. pass gara 200 +50 piano

4×50 a 10 sec. passo gara 200

2×100 ritmo gara 100\200 a 1.30

4×50 ritmo gara 100\200 a 45\50

24×100 a 1.20\1.30 3 stile + uno 25 esercizi 25 proprio stile

WORKOUT TOTAL: 6500

This free workout was provided by G.S. Fiamme Oro Coach Rosario Castellano.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Rosario Castellano

Coach Rosario Castellano was born in Naples and had swimmers participate in various editions of the Italian Youth and Senior Championships. [Read Bio]

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