{"id":28820,"date":"2019-01-01T15:20:03","date_gmt":"1970-01-01T00:00:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=28820"},"modified":"2019-01-01T15:20:03","modified_gmt":"1970-01-01T00:00:00","slug":"treino-para-challenge-do-circuito-mares-5-km","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/treino-para-challenge-do-circuito-mares-5-km\/","title":{"rendered":"Treino para Challenge do Circuito Mares (5 km)"},"content":{"rendered":"<h2><em><strong>1\u00aa Semana<\/strong><\/em><\/h2>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>200 Cr respira\u00e7\u00e3o 5 por 1<\/li>\n<li>8&#215;25 bra\u00e7o tiros progressivos terminar em A3 i=30\u2019\u2019<\/li>\n<li><strong>S\u00c9RIE PRINCIPAL<\/strong><\/li>\n<li>1x 1000 ritmo A1 i=30\u2019\u2019<\/li>\n<li>4&#215;250 ritmo A1 i=20\u2019\u2019<\/li>\n<li>6&#215;100 ritmo A2 i=15\u2019\u2019<\/li>\n<li>1&#215;50 A3<\/li>\n<li>1&#215;300 perna c\/ nadadeiras ritmo A1<\/li>\n<li>1&#215;200 livre solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03550m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>400 (100 Cr &#8211; 100 Co)<\/li>\n<li>VELOCIDADE<\/li>\n<li>1 X 600 (75 regenerativo- 25 regressivo veloz)<\/li>\n<li>100 costas solto<\/li>\n<li><strong>S\u00c9RIE PRINCIPAL<\/strong><\/li>\n<li>3 x 800 A1 i=1min<\/li>\n<li>12 x 50 Bra\u00e7o c\/flut + snorkel regenerativo i=10\u2019\u2019<\/li>\n<li>200 costas solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a04300m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>400 Cr (100 3 por 1- 100 5 por 1)<\/li>\n<li>1x 100 forte perna<\/li>\n<li>100 costas solto<\/li>\n<li><strong>S\u00c9RIE PRINCIPAL<\/strong><\/li>\n<li>40 x 50 sendo: 1x regenerativo- 1x A3 i=15\u2019\u2019<\/li>\n<li>100 costas solto<\/li>\n<li>1x 400 bra\u00e7o flutuador + snorkel<\/li>\n<li>300 variar nados solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03400m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_21918\" aria-describedby=\"caption-attachment-21918\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-21918\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/01\/WhatsApp-Image-2020-01-07-at-17.20.00-1.jpeg\" alt=\"\" width=\"1280\" height=\"853\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/01\/WhatsApp-Image-2020-01-07-at-17.20.00-1.jpeg 1280w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/01\/WhatsApp-Image-2020-01-07-at-17.20.00-1-600x400.jpeg 600w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-21918\" class=\"wp-caption-text\">Circuito Mares &#8211; Foto: Divulga\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>200 solto<\/li>\n<li>6 x 25 regressivo veloz<\/li>\n<li>1x 3000 direto<\/li>\n<li>1X100 perna cr forte<\/li>\n<li>100 costas solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03550m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 5<\/strong><\/p>\n<ul>S\u00c9RIE TREINO<\/p>\n<li>10 x 350 sendo: 300 cr 50 perna solto<\/li>\n<li>2 tiros para aquecer, demais em s\u00e9rie progressiva (acelerar ritmo a cada tiro) terminar em A3<\/li>\n<li>100 costas solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03600m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 6<\/strong><\/p>\n<ul>\n<li>400 (75 solto &#8211; 25 respira\u00e7\u00e3o frontal 5 por 1)<\/li>\n<li>1x 100 palmateio com flutuador<\/li>\n<li>12x 200 1x tiro regenerativo<\/li>\n<li>1x tiro Anaer\u00f3bio i=20\u2019\u2019<\/li>\n<li>1x 300 bra\u00e7o c\/fltuador -25 solto\/25 7 por 1<\/li>\n<li>100 costas solto<\/li>\n<\/ul>\n<p><em>Total\u00a0\u00a0 3300m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_22650\" aria-describedby=\"caption-attachment-22650\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-22650\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/WhatsApp-Image-2020-02-17-at-11.40.19.jpeg\" alt=\"\" width=\"1280\" height=\"720\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/WhatsApp-Image-2020-02-17-at-11.40.19.jpeg 1280w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/WhatsApp-Image-2020-02-17-at-11.40.19-600x338.jpeg 600w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-22650\" class=\"wp-caption-text\">Circuito Mares em S\u00e3o Sebasti\u00e3o &#8211; Foto: Divulga\u00e7\u00e3o<\/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>Simula\u00e7\u00e3o: 60 minutos direto com ritmo de prova A1 para A2<\/li>\n<li>100 costas solto<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Treino 8<\/strong><\/p>\n<ul>\n<li>300 sem parede (sem impuls\u00f5es nas viradas)<\/li>\n<li>12x 25 (1x costas solto &#8211; 1x A3 respira\u00e7\u00e3o frontal A3) i=30\u2019\u2019<\/li>\n<li>S\u00c9RIE PRINCIPAL<\/li>\n<li>20 x 100 ritmo de prova i=20\u2019\u2019(A1 para A2)<\/li>\n<li>200 solto variar nados<\/li>\n<li>1&#215;100 perna forte<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03100m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 9<\/strong><\/p>\n<ul>\n<li>200 solto<\/li>\n<li>12x 25 regressivo veloz i=40\u2019\u2019<\/li>\n<li>200 solto<\/li>\n<li><strong>S\u00c9RIE PRINCIPAL<\/strong><\/li>\n<li>20 x 50 ritmo de prova (A1 para A2) i=30\u2019\u2019<\/li>\n<li>300 solto variar nados<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a02000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_21092\" aria-describedby=\"caption-attachment-21092\" style=\"width: 960px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-21092\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/52612814_1178990502278256_402713798873448448_o.jpg\" alt=\"\" width=\"960\" height=\"539\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/52612814_1178990502278256_402713798873448448_o.jpg 960w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/52612814_1178990502278256_402713798873448448_o-600x337.jpg 600w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-21092\" class=\"wp-caption-text\">Atletas nadando no Circuito Mares &#8211; Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>LEGENDAS<\/strong><br \/>\ncr &#8211; crawl \/ flut &#8211; flutuador \/ i &#8211; intervalo<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SUGEST\u00d5ES EDUCATIVO CRAWL<\/strong><br \/>\nEsta planilha segue a metodologia Glauco Rangel e \u00e9 indicada para nadadores de n\u00edvel intermedi\u00e1rio. A sess\u00e3o de treino deve ser feita em 60 minutos (1 hora).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>CONTATO<\/strong><br \/>\nInstagram Glauco Rangel: <a href=\"https:\/\/www.instagram.com\/rangelglauco45\/\" target=\"_blank\" rel=\"noopener\">@rangelglauco45<\/a>\u00a0e <a href=\"https:\/\/www.instagram.com\/treinoonlineglaucorangel\/\" target=\"_blank\" rel=\"noopener\">@treinoonlineglaucorangel<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1\u00aa Semana Treino 1 200 Cr respira\u00e7\u00e3o 5 por 1 8&#215;25 bra\u00e7o tiros progressivos terminar em A3 i=30\u2019\u2019 S\u00c9RIE PRINCIPAL 1x 1000 ritmo A1 i=30\u2019\u2019 4&#215;250 ritmo A1 i=20\u2019\u2019 6&#215;100 ritmo A2 i=15\u2019\u2019 1&#215;50 A3 1&#215;300 perna c\/ nadadeiras ritmo A1 1&#215;200 livre solto Total\u00a0 \u00a03550m &nbsp; Treino 2 400 (100 Cr &#8211; 100 Co) [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28821,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2568],"tags":[],"class_list":["post-28820","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 - 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