Professional Swim Workouts by Professional Swim Coaches

Sep 1, 2014 – Circolo Nautico Posillipo

Stagione 2014 2015 Special Team 1° allenamento di ripresa in altura mattina e pomeriggio.

Workout

400 A1 Stile+ex Esercizi
Lunedi 1 set mattina A1
50 ps 50 ex 50 ps 50 rem 50 ps 50 gb 50 ps 50 br

16×100 Stile+mx Completo 2’00”
1ps con ex 1 mx 1 ps resp lato sbagliato 1 mx con ex x4

10×50 C3 Stile Libero Completo 1’30”
15 scivolo sub 20 Max 15 rem – 15 scivolo est 20 rem 15 Max – 15 sub Max 15 Max 20 ex Max – 25 rem Max 25 Max X2

8×50 A2 Stile Libero Completo 1’10”
4 ps 4 st 3/5 5/7 7/9 Min Max

6×400 A2 Silo Libero Completo 6’00”
Altri 5×400 con tubo la meta

6×200 A2 Misti Braccia 3’00”
Altri 4 Mististi 5×200 misti 1 interno 1 25 ex 25 swim

2×800 A1 Stilo Libero Esercizi 15’00”
Pomeriggio palette pinnette et tubo 50 ps 50 ex 400 st 400 ps mististi 400 st 400 ds

6×200 A1 Stilo Libero Gambe 8’00”
Mististi 3 st 3 ds altri 1 st 1 df

4×100 C3 Stilo Libero Completo 2’00”
Part vir arr Max mististi misti altri 1 st 1 df

12×100 A2 Stilo Libero Braccia 1’40”
1st 1 ps mist 3 st 1 ds

1500 A2 Stilo Libero Completo 20’00”
Fondisti altri 800 100 ps 100 st mist 100 st 100 ds

8×25 C3 Stilo Libero Completo 1’00”
Max con pinnette

WORKOUT TOTAL: 12600

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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