{"id":28817,"date":"2019-01-01T15:20:03","date_gmt":"1970-01-01T00:00:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=28817"},"modified":"2019-01-01T15:20:03","modified_gmt":"1970-01-01T00:00:00","slug":"treino-para-classic-do-rei-e-rainha-do-mar-25-km","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/treino-para-classic-do-rei-e-rainha-do-mar-25-km\/","title":{"rendered":"Treino para Classic do Rei e Rainha do Mar (2,5 km)"},"content":{"rendered":"<h2><em><strong>1\u00aa Semana<\/strong><\/em><\/h2>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>1x (200m cr + 100m ed + 200 cr palmar)<\/li>\n<li>12x 25m cr forte a cada 1\u2019<\/li>\n<li>2x (300m cr + 200m cr pqd)<\/li>\n<li>200m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2000m<\/em><\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>Treino 2<\/p>\n<li>2x (100m cr + 100m medley)<\/li>\n<li>400m br cr palmar<\/li>\n<li>2x (200m cr progressivo na velocidade + 100m solto livre)<\/li>\n<li>10x50m cr pato a cada 1\u201930\u201d A2 (moderado)<\/li>\n<li>300m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2200m<\/em><\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>200m cr<\/li>\n<li>400m (100m ed + 100m cr)<\/li>\n<li>200m cr pqd e snorkel<\/li>\n<li>10x75m cr (50m alongado + 25m forte) intervalo 20\u201d<\/li>\n<li>100m solto livre<\/li>\n<li>400m br cr palmar<\/li>\n<li>250m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2100m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_19365\" aria-describedby=\"caption-attachment-19365\" style=\"width: 1080px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-19365\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/08\/66616252_2230639637048903_8619992774592167936_o.jpg\" alt=\"\" width=\"1080\" height=\"719\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/08\/66616252_2230639637048903_8619992774592167936_o.jpg 1080w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/08\/66616252_2230639637048903_8619992774592167936_o-600x399.jpg 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><figcaption id=\"caption-attachment-19365\" class=\"wp-caption-text\">Desafio Rei e Rainha do Mar &#8211; Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<h2><em><strong>2\u00aa Semana<\/strong><\/em><\/h2>\n<p><strong>Treino 4<\/strong><\/p>\n<ul>\n<li>4x (200m cr + 100m pr cr pato)<\/li>\n<li>5x100m cr a cada 2\u201930\u201d A2 (moderado)<\/li>\n<li>300m cr palmar e snorkel<\/li>\n<li>200m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2200m<\/em><\/p>\n<p><strong>Treino 5<\/strong><\/p>\n<ul>\n<li>1x400m cr alongado<\/li>\n<li>1x400m cr (75m solto + 25m pr cr forte)<\/li>\n<li>200m cr pqd<\/li>\n<li>10x100m cr pato a cada 2\u201930\u201d A2 (moderado)<\/li>\n<li>200m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2200m<\/em><\/p>\n<p><strong>Treino 6<\/strong><\/p>\n<ul>\n<li>200m cr + 200m ed cr + 100m medley<\/li>\n<li>12x25m cr forte a cada 45\u201d<\/li>\n<li>100m solto livre<\/li>\n<li>2x (300m br cr palmar + 200m cr pato e snorkel)<\/li>\n<li>1x500m cr alongado<\/li>\n<li>100m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2500m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_16897\" aria-describedby=\"caption-attachment-16897\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16897\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/05\/S007005.jpg\" alt=\"\" width=\"1200\" height=\"675\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/05\/S007005.jpg 1200w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/05\/S007005-600x338.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption id=\"caption-attachment-16897\" class=\"wp-caption-text\">Rei e Rainha do Mar &#8211; Foto: Vitor Silva\/SSPress<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<h2><em><strong>3\u00aa Semana<\/strong><\/em><\/h2>\n<p><strong>Treino 7<\/strong><\/p>\n<ul>\n<li>1x400m cr<\/li>\n<li>10x100m cr a cada 2\u201930\u201d A2 (moderado)<\/li>\n<li>100m solto livre<\/li>\n<li>10&#215;50 cr pato a cada 1\u201930\u201d A2 (moderado)<\/li>\n<li>200m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2200m<\/em><\/p>\n<p><strong>Treino 8<\/strong><\/p>\n<ul>\n<li>1x1000m cr alongado<\/li>\n<li>4x300m cr A2 moderado (1 cr + 1 palmar e snorkel) intervalo 30\u201d<\/li>\n<li>1x500m cr pato<\/li>\n<li>100m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 2800m<\/em><\/p>\n<p><strong>Treino 9<\/strong><\/p>\n<ul>\n<li>2x (300m cr + 200m cr palmar)<\/li>\n<li>2x (300m cr + 3x100m cr A2 moderado a cada 2\u201930\u201d + 6x50m cr pato A2 moderado a cada 1&#8217;30&#8221;)<\/li>\n<li>200m solto livre<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 3000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_2029\" aria-describedby=\"caption-attachment-2029\" style=\"width: 5760px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2029\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2016\/10\/hr2016029.jpg\" alt=\"\" width=\"5760\" height=\"3840\" \/><figcaption id=\"caption-attachment-2029\" class=\"wp-caption-text\">Rei e Rainha do Mar &#8211; Foto: Organiza\u00e7\u00e3o do evento<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>LEGENDAS<\/strong><br \/>\ncr &#8211; crawl \/ br &#8211; bra\u00e7o \/ ed &#8211; educativo \/ pr &#8211; perna \/ pqd &#8211; paraquedas<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SUGEST\u00d5ES EDUCATIVO CRAWL<\/strong><br \/>\nNadar crawl com as m\u00e3os fechadas.<br \/>\nNadar somente com um dos bra\u00e7os na ida, trocar o bra\u00e7o na volta.<br \/>\nCrawl polo aqu\u00e1tico &#8211; nadar crawl com a cabe\u00e7a fora da \u00e1gua (queixo na linha da \u00e1gua), olhando para a frente.<br \/>\nNadar crawl com pernada de borboleta.<br \/>\nNadar crawl levantando o cotovelo, e tocando a m\u00e3o no ombro.<br \/>\nFazer o nado crawl com as bra\u00e7adas completamente submersas.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>CONTATO<\/strong><br \/>\nInstagram Guilherme Siga: <a href=\"https:\/\/www.instagram.com\/guisiga\/\" target=\"_blank\" rel=\"noopener\">@guisiga<\/a> e <a href=\"https:\/\/www.instagram.com\/cgfitsaude\/\" target=\"_blank\" rel=\"noopener\">@cgfitsaude<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1\u00aa Semana Treino 1 1x (200m cr + 100m ed + 200 cr palmar) 12x 25m cr forte a cada 1\u2019 2x (300m cr + 200m cr pqd) 200m solto livre Total\u00a0\u00a0 2000m Treino 2 Treino 2 2x (100m cr + 100m medley) 400m br cr palmar 2x (200m cr progressivo na velocidade + 100m [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28818,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2568],"tags":[],"class_list":["post-28817","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 Classic do Rei e Rainha do Mar (2,5 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-classic-do-rei-e-rainha-do-mar-25-km\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treino para Classic do Rei e Rainha do Mar (2,5 km) - 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