{"id":28811,"date":"2019-01-01T15:20:03","date_gmt":"1970-01-01T00:00:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=28811"},"modified":"2019-01-01T15:20:03","modified_gmt":"1970-01-01T00:00:00","slug":"treino-para-travessia-de-1-km","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/treino-para-travessia-de-1-km\/","title":{"rendered":"Treino para travessia de 1 km"},"content":{"rendered":"<h2><em><strong>1\u00aa Semana<\/strong><\/em><\/h2>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>(4x) 150 Nad 30\u201d + 50 Pr + 50 Educ<\/li>\n<li>50 solto<\/li>\n<li>8&#215;100 Br A1 20\u201d int<\/li>\n<li>50 solto<\/li>\n<li>12&#215;50 Nad A2 20\u201d int (\u00edmpares resp bilateral 3&#215;1)<\/li>\n<li>100 solto (25 Cr \u2013 25 Co)<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2600m<\/em><\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>400 (75 Nad + 25 Pr dorsal)<\/li>\n<li>10&#215;50: 1 Educ e 1 Nad Resp Frontal int 20&#8243;<\/li>\n<li>100 solto<\/li>\n<li>3&#215;300 Br 1 min inter. progr 1 a 3 A1, A2 e A2<\/li>\n<li>100 solto<\/li>\n<li>6&#215;75 Nad: (25 A1, 25 A3, 25 A1) 30&#8243;<\/li>\n<li>100 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2550m<\/em><\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>6&#215;125: 75 Nad + 25 Pr + 25 Educ 30&#8243; int<\/li>\n<li>50 solto<\/li>\n<li>10&#215;100 Br: 3 A1 c\/20\u201d int E 2 A2 com 30\u201d int<\/li>\n<li>50 solto<\/li>\n<li>10&#215;50 Nad: 3 A1 c\/20\u201d \u2013 3 A2 com 30\u201d e 3 A3 com 40\u201d e 1&#215;50 solto<\/li>\n<li>3&#215;50 Nad solto 20\u201dint<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\n<p>&nbsp;<\/p>\n<div id='gallery-1' class='gallery galleryid-28811 gallery-columns-3 gallery-size-thumbnail'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/swimchannel.net\/br\/?attachment_id=9728'><img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"180\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/A21V0279.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-9728\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/A21V0279.jpg 2362w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/A21V0279-600x400.jpg 600w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-9728'>\n\t\t\t\tTreino para travessia de 1 km &#8211; Foto: Satiro Sodr\u00e9\/SSPress\/CBDA\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/swimchannel.net\/br\/?attachment_id=9729'><img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"180\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/A71Q7804.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-9729\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/A71Q7804.jpg 2362w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/A71Q7804-600x400.jpg 600w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-9729'>\n\t\t\t\tTreino para travessia de 1 km &#8211; Foto: Satiro Sodr\u00e9\/SSPress\/CBDA\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a href='https:\/\/swimchannel.net\/br\/?attachment_id=9730'><img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"180\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/75I4636.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-9730\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/75I4636.jpg 2362w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/07\/75I4636-600x400.jpg 600w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-9730'>\n\t\t\t\tTreino para travessia de 1 km &#8211; Foto: Satiro Sodr\u00e9\/SSPress\/CBDA\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<p>&nbsp;<\/p>\n<h2><em><strong>2\u00aa semana<\/strong><\/em><\/h2>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>300 Nad free<\/li>\n<li>6&#215;50 (25 Pr \u2013 25 Educ) 30\u201d int<\/li>\n<li>300 (50 Prog A1&gt;A2 e 50 solto)<\/li>\n<li>10&#215;100 Br: 5 A1 c\/20\u201d int e 5 em A2 30\u201d int<\/li>\n<li>6&#215;50 Pr (25 Cr Prog e 25 Co solto)<\/li>\n<li>100 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2300m<\/em><\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>6&#215;100: 1 Nad, 1 Educ, 1 (25 Prog &#8211; 25 solto) 30\u201d int<\/li>\n<li>8&#215;50 Cr 3 A1 e 1 em A2 20\u201d int<\/li>\n<li>50 solto<\/li>\n<li>Ritmo de Prova: 2&#215;500 com int. 1 min entre cada 1o em A1 e 2o em A2 (tempo melhor que 1o )<\/li>\n<li>50 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2100m<\/em><\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>3&#215;200: (100 Nad + 50 Pr + 50 Educ) 40\u201d int<\/li>\n<li>10&#215;100 Nad: 4 A1 20\u201d int + 4 A2 30\u201d int. + 2 A3 40\u201d int<\/li>\n<li>4&#215;50 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 1800m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>LEGENDAS<\/strong><br \/>\nNad &#8211; Nadando \/ Pr &#8211; Perna \/ Educ &#8211; Educativo \/ Br &#8211; Bra\u00e7o \/ Int &#8211; Intervalo \/ Resp &#8211; Respira\u00e7\u00e3o \/ Cr &#8211; Crawl \/ Co &#8211; Costas \/ Prog &#8211; Progressivo \/ Free &#8211; A vontade \/ A1 \u2013 Ritmo Fraco \/ A2 \u2013 Ritmo Moderado \/ A3 &#8211; Ritmo Forte<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1\u00aa Semana Treino 1 (4x) 150 Nad 30\u201d + 50 Pr + 50 Educ 50 solto 8&#215;100 Br A1 20\u201d int 50 solto 12&#215;50 Nad A2 20\u201d int (\u00edmpares resp bilateral 3&#215;1) 100 solto (25 Cr \u2013 25 Co) Total\u00a0\u00a0 2600m Treino 2 400 (75 Nad + 25 Pr dorsal) 10&#215;50: 1 Educ e 1 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28812,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2568],"tags":[],"class_list":["post-28811","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Treino para travessia de 1 km - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swimchannel.net\/br\/treino-para-travessia-de-1-km\/\" \/>\n<meta property=\"og:locale\" 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