Professional Swim Workouts by Professional Swim Coaches

Oct 3, 2016 – Special Team Nuoto (C.N.Posillipo)

This is the second month of training and second week of a general period with 6 trainings for the week. The focus is on technique, 5th stroke and aerobic breathing every 3 strokes.

2a settimana 1o Macro 2o meso periodo generale Dal3 all’8 ottobre 2016 stabilizzazione 2 sedute A2 2 sedute c3 poi A2. 2 sedute A2 +c3. Focus sulla gambata sub a df e le virate.

Workout

500 at 11’00” Stile + Ex – Aerobico Blando A1 – Stile E Remate

6 x 150 at 3’20” Stile +mx – Capacità Aerobica A2 – ESERCIZI PER LA COORDINZIONE

12 x 15 at 1’00” Stile Libero – Anaerobico Alattacido C3 – Completo

8 x 400 at 6’00” Stile Libero – Capacità Aerobica A2 – Completo

4 x 200 at 4’00” Stile +mx – Capacità Aerobica A2 – Gambe

2 x 400 at 6’00” Stile Libero – Capacità Aerobica A2 – Braccia Con Molla Pull E Palette

3 x 100 at 2’10” Dorso – Aerobico Blando A1 – Completo

Instructions for athletes:
1×500 ps 12 bracciate 6 remate virate a 6 gbate. SAMU e Claudia dorso ,altri STILE .Anyelo 100 St 100 ds 6×150 DISPARI PS. 25 1 br 25 completo resp 3 max ampiezza PARI misti 25 propriocezione occhi chiusi 25 completo cambio a 50 C3 12×15 max. 4 ps max (2 da sopra) 4 1 br 1 br ,completo , remata. 4 (1 da sopra completo 1 da sotto pugni) FONDISTI 8×400 a 5.20. 5gb x virata resp 3 MANU e SAMU 6 x400 6gb x virata da 4.45/4.48 VELOCI 3/2//1 x 5 resp 2/3/4/2 virate a 6gb Claudia x 4 a dorso tutto virate lunghe nuotata. Con rotazione fianchi a 30 gradi 4×200 GB. 1 ps 1 df x2 2×400 braccia solo molla e pull 75 A2 25 max no resp. Resp 3/5/7/9 i fondisti Veloci 3×200 braccia lo stesso 3×100 dorso rec 25 GB laterali 6/6 25 completo.

WORKOUT TOTAL: 6680

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


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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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