Professional Swim Workouts by Professional Swim Coaches

Oct 19, 2016 – Special Team Nuoto (C.N.Posillipo)

This is an aerobic workout and speed associated. Technical care by working on decomposition and recomposition of the swim and ending with the back to improve aerobic.

Workout

8 x 100 at 2’40” Stile Libero – Capacità Aerobica A2 – Esercizi Coordinazione Gambe Con Respirazione

12 x 50 at 1’00” Stile +mx – Capacità Aerobica A2 – Completo

12 x 200 at 3’00” Stile Libero – A2 +C3 – Completo

6 x 200 at 4’00” Stile Libero – A2 +C3 – Gambe

4 x 350 at 4’30” Stile Libero – A2 +C3 – Completo

8 x 100 at 1’45” Dorso – CAPACITA’ AEROBICA (spinto) A3 – Completo

Instructions for athletes:
5 TUFFI 8×100 DISPARI PS 25 completo amp.25 GB laterali senza pausa x2 PARI PS 25 6 br braccia tese 6 normali 25 6 br TRAZIONI sbagliata 6 corretta x2 12×50. 4df. 3) 12.5 sub25 df 12.5 sub 4o min max. 4ps 5/5 6/5 7/7 min max. 4 remate 25 remate max 25 completo ampiezza 12×200. 150 A2 a 2.00 25 max da 13 25 A2 rec 15 sec altri 10. SAMU ds Serie completa gambe 150 A2 a 20 sec 50 max a 20 sec x6 mististi 2 df 2 ds 2 RANA Serie completa braccia fondisti 300 A2 + 25 max + 25 A2 x4 VELOCI 200 A2 + 25 max + 25 A2 x4 8×100 dorso 3 A3 1 A2

WORKOUT TOTAL: 7200

This workout was provided by Special Team Nuoto (C.N.Posillipo) Head 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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