{"id":28814,"date":"2019-01-01T15:20:03","date_gmt":"1970-01-01T00:00:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=28814"},"modified":"2019-01-01T15:20:03","modified_gmt":"1970-01-01T00:00:00","slug":"treino-para-100m-livre","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/treino-para-100m-livre\/","title":{"rendered":"Treino para 100m livre"},"content":{"rendered":"<h2><em><strong>1\u00aa Semana<\/strong><\/em><\/h2>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>400 (75 Nad\/ 25 Palm)<\/li>\n<li>200 (25 Educ\/ 25 Nad)<\/li>\n<li>200 com viradas fortes<\/li>\n<li>6&#215;25 (2 de 12,5 Fo \/ 2 de 15 Fo \/ 2 de Prog Int. 20&#8243;)<\/li>\n<li>50 solto<\/li>\n<li>2x (300 Br A1 \/ 6&#215;50 Pr A2 int. 20&#8243; \/ 4&#215;25 Nad A3 Ac 40&#8243;)<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2600m<\/em><\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>2x (200 Nad\/ 100 com Flut\/ 50 Var\/ 50 Educ)<\/li>\n<li>8&#215;50 (2 de A2 \/ 2 de viradas Fo \/ 2 de 15 Fo Saindo de cima \/ 2 de Prog AC 1&#8217;10&#8221;)<\/li>\n<li>100 solto<\/li>\n<li>2x (1&#215;100 A3)<\/li>\n<li>100 solto AC 3&#8242;<\/li>\n<li>2x 50 Fo AC 1&#8217;30&#8221;<\/li>\n<li>200 solto AC 6&#8242;<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>2x (200 Nad \/ 100 Educ medley \/ 2&#215;50 1\u00ba A2 c\/Pr Acelerada &#8211; 2\u00ba Prog \/ 2x 6&#215;25 1\u00aa s\u00e9rie 12,5 Fo AC 40\u2019\u2019 e 2\u00aa s\u00e9rie A2 C\/1 Resp c\/PP)<\/li>\n<li>4x (150 A1 Int 30&#8243; \/ 1&#215;100 A3 \/ 50 solto AC 2&#8242;)<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\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>500 (100 Nad \/ 25 M\u00e3o fechada)<\/li>\n<li>300 (25 Pr \/ 25 Educ \/ 25 Prog)<\/li>\n<li>2x (100 Pr A2 Desc 40&#8243; \/ 2&#215;50 Pr A3 Int 30&#8243; \/ 100 solto AC 3&#8242;<\/li>\n<li>6&#215;100 Br A1 Int 20&#8243;<\/li>\n<li>8&#215;25 1 Fr \/ 1 Fo Ac 50&#8243;<\/li>\n<li>300 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>3&#215;300 (1\u00aa Nad \/ 2\u00aa 50 Educ &#8211; 50 Nad \/ 3\u00aa 25 Sub &#8211; 50 Nad)<\/li>\n<li>6&#215;50 (1 de A1 \/ 1 de A2 \/ 1 de Prog AC 1&#8242; c\/PP e Palmar)<\/li>\n<li>2x (2&#215;25 &#8211; 12,5 Fo AC 40&#8243; \/ 1&#215;50 A3 \/ 100 solto 3&#8242; \/ 1&#215;100 Fo c\/PP e Palmar \/ 300 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>600 (100 Nad \/ 25 Palm \/ 25 Var)<\/li>\n<li>8&#215;75 (2 viradas \/ 2 de 25 Sub &#8211; 50 Nad \/ 2 de sa\u00edda e chegada \/ 2 de Prog Int 20&#8243;)<\/li>\n<li>12&#215;50 (1 A3 &#8211; 3 A1)<\/li>\n<li>8&#215;50 (1 A3 &#8211; 2 A1 AC 1&#8242;)<\/li>\n<li>6&#215;50 (1 A1 &#8211; 2 A3)<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2700m<\/em><\/p>\n<p>&nbsp;<\/p>\n<div id='gallery-1' class='gallery galleryid-28814 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=8439'><img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"180\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/C16I9800.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-8439\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/C16I9800.jpg 2362w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/C16I9800-600x400.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-1-8439'>\n\t\t\t\tSugest\u00e3o de treino para 100m livre &#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=8440'><img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"180\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/C16I1965.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-8440\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/C16I1965.jpg 2362w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/C16I1965-600x400.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-1-8440'>\n\t\t\t\tSugest\u00e3o de treino para 100m livre &#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=8438'><img loading=\"lazy\" decoding=\"async\" width=\"270\" height=\"180\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/75I9574.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" aria-describedby=\"gallery-1-8438\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/75I9574.jpg 2362w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2018\/04\/75I9574-600x400.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-1-8438'>\n\t\t\t\tSugest\u00e3o de treino para 100m livre &#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>3\u00aa semana<\/strong><\/em><\/h2>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>8&#215;100 (3 Cr A1 &#8211; 1\u00aa Var Int 10&#8243; sendo 50 Educ e 50 Nad e 2\u00aa 50 Educ \/ 50 Nad)<\/li>\n<li>8&#215;25 (2 12,5 Fo c\/m\u00e3o fechada AC 45&#8243; \/ 2 15 Fo c\/PP)<\/li>\n<li>3x (200 Br A1 int 30&#8243; \/ 2&#215;100 Br A2 Int 20&#8243; \/ 4&#215;25 Pr A3 Int 20&#8243;)<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2700m<\/em><\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>2x (100 Cr\/ 100 Educ medley\/50 Pr)<\/li>\n<li>4&#215;100 (1\u00aa A1 Int 20&#8243; c\/palmar \/ 2\u00aa A2 Resp 2&#215;1)<\/li>\n<li>6&#215;50 (2 sendo virada Int 20&#8243; \/ 2 sendo Prog \/ 2 sendo Fo saindo de cima )<\/li>\n<li>100 solto<\/li>\n<li>3x (50 \/ 25 \/ 25 int 10&#8243;)<\/li>\n<li>300 solto 7&#8242;<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>400 Nad \/ 200 (25 Educ \/ 25 Nad) \/ 200 Pr c\/PP<\/li>\n<li>4&#215;50 (2 de 12,5 Fo e 2 de Prog Int. 20&#8243;)<\/li>\n<li>2&#215;25 Fo AC 40&#8243;<\/li>\n<li>50 A1 AC 1&#8217;30&#8221;<\/li>\n<li>2&#215;25 Fo AC 40&#8243;<\/li>\n<li>100 A1 AC 3&#8242;<\/li>\n<li>4&#215;25 Fo AC 40&#8243;<\/li>\n<li>2&#215;100 A1 Int 30&#8243;<\/li>\n<li>4&#215;25 Fo AC 40&#8243;<\/li>\n<li>2&#215;150 A1 Int 30&#8243;<\/li>\n<li>4&#215;25 Fo AC 40&#8243;<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\n<p><strong>LEGENDA<\/strong><br \/>\nEduc &#8211; Educativo \/ Nad &#8211; Nadado \/ Palm &#8211; Palmateio \/ Prog &#8211; Progessivo \/ Fo &#8211; Forte \/ Int &#8211; Intervalo \/ Br &#8211; Bra\u00e7o \/ Pr &#8211; Perna \/ AC &#8211; A cada \/ Flut &#8211; Flutuador \/ Var &#8211; Variando \/ PP &#8211; P\u00e9 de Pato \/ Resp &#8211; Respira\u00e7\u00e3o \/ Desc &#8211; Descanso \/ Fr &#8211; Fraco \/ Sub &#8211; Submerso \/ A1 &#8211; Ritmo Fraco \/ A2 &#8211; Ritmo Moderado \/ A3 &#8211; Ritmo Forte<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1\u00aa Semana Treino 1 400 (75 Nad\/ 25 Palm) 200 (25 Educ\/ 25 Nad) 200 com viradas fortes 6&#215;25 (2 de 12,5 Fo \/ 2 de 15 Fo \/ 2 de Prog Int. 20&#8243;) 50 solto 2x (300 Br A1 \/ 6&#215;50 Pr A2 int. 20&#8243; \/ 4&#215;25 Nad A3 Ac 40&#8243;) 200 solto Total\u00a0\u00a0 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2568],"tags":[],"class_list":["post-28814","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 100m livre - 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-100m-livre\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treino para 100m livre - Swimchannel\" \/>\n<meta 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