{"id":28826,"date":"2019-01-01T15:20:03","date_gmt":"1970-01-01T00:00:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=28826"},"modified":"2019-01-01T15:20:03","modified_gmt":"1970-01-01T00:00:00","slug":"treino-para-short-do-circuito-mares-1-km","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/treino-para-short-do-circuito-mares-1-km\/","title":{"rendered":"Treino para Short do Circuito Mares (1 km)"},"content":{"rendered":"<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>200 livre<\/li>\n<li>300 br (resp 3&#215;1)<\/li>\n<li>2x (75 cr\/25 est)<\/li>\n<li>4&#215;150 30&#8243; A2<\/li>\n<li>6&#215;50 15&#8243; c\/nadadeiras A1<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a01700m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>200 livre<\/li>\n<li>4x (25 pr\/50 cr) 10&#8243;<\/li>\n<li>100 livre<\/li>\n<li>(4&#215;100 20&#8243;c\/palmar A2<\/li>\n<li>(4&#215;100 Cr 20&#8243;) A2<\/li>\n<li>300 br<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a01800m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>300 livre<\/li>\n<li>2x (50 D\/E \/ 50 2x Cada bra\u00e7o)<\/li>\n<li>100 cr<\/li>\n<li>800m &#8211; 4&#215;200 A1 30&#8243; 1\u00b0cr &#8211; 2\u00b0pr c\/nad &#8211; 3\u00b0Cr &#8211; 4\u00b0br + (P)<\/li>\n<li>300 Cr c\/palmar Resp 3&#215;1<\/li>\n<li>200 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a01900m<\/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<p><strong>Treino 4<\/strong><\/p>\n<ul>\n<li>400 livre<\/li>\n<li>300br Resp 3&#215;1<\/li>\n<li>200 Pr c\/Nadadeiras<\/li>\n<li>900m &#8211; 1&#215;300 40&#8243; 3&#215;100 20&#8243; 1&#215;300 A2<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a01900m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 5<\/strong><\/p>\n<ul>\n<li>300 livre<\/li>\n<li>4x (25 Pd 25Mf 25 Cr) 15&#8243;<\/li>\n<li>3 x 75cr 25 pr c\/Nadadeiras<\/li>\n<li>1&#215;300 cr c\/Palmar A2<\/li>\n<li>14&#215;50 15&#8243; cr A2<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a02000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 6<\/strong><\/p>\n<ul>\n<li>300 livre<\/li>\n<li>8&#215;25 15&#8243; Progressivo<\/li>\n<li>600m &#8211; (200cr 200pr c\/nad) 200br+P A1<\/li>\n<li>100 livre<\/li>\n<li>600m &#8211; 200pr c\/nad 200br+P 200cr A1<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a01900m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_21090\" aria-describedby=\"caption-attachment-21090\" style=\"width: 960px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-21090\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/66850993_1275686882608617_1168585091421569024_o.jpg\" alt=\"\" width=\"960\" height=\"540\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/66850993_1275686882608617_1168585091421569024_o.jpg 960w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/66850993_1275686882608617_1168585091421569024_o-600x338.jpg 600w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-21090\" class=\"wp-caption-text\">Nadador em a\u00e7\u00e3o no Circuito Mares &#8211; Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>Treino 7<\/strong><\/p>\n<ul>\n<li>600m &#8211; 200 cr 200 est 200 cr<\/li>\n<li>600m &#8211; 200 pr 200 cr 200 pr c\/nad<\/li>\n<li>1&#215;500 A1<\/li>\n<li>8&#215;25 20&#8243; A3<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a02000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 8<\/strong><\/p>\n<ul>\n<li>300 livre<\/li>\n<li>8&#215;50 10&#8242; Br c\/Palmar<\/li>\n<li>4x75cr 25 pr)<\/li>\n<li>8&#215;100 20&#8243; Cr A2<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a02000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 9<\/strong><\/p>\n<ul>\n<li>300 livre<\/li>\n<li>4&#215;100 20&#8243; Br c\/Palmar<\/li>\n<li>200 Pr C\/ Nadadeiras<\/li>\n<li>100 livre<\/li>\n<li>4&#215;200 40&#8243; A2<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a01900m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_21091\" aria-describedby=\"caption-attachment-21091\" style=\"width: 960px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-21091\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/66500445_1275683365942302_2635755411612893184_o.jpg\" alt=\"\" width=\"960\" height=\"639\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/66500445_1275683365942302_2635755411612893184_o.jpg 960w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2019\/11\/66500445_1275683365942302_2635755411612893184_o-600x399.jpg 600w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-21091\" class=\"wp-caption-text\">Atletas durante largada no Circuito Mares &#8211; Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>Treino 10<\/strong><\/p>\n<ul>\n<li>300 livre<\/li>\n<li>8&#215;25 20&#8243; Menor N\u00famero de Bra\u00e7adas<\/li>\n<li>100 livre<\/li>\n<li>1&#215;1000<\/li>\n<li>100 livre<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a01700m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>LEGENDAS<\/strong><br \/>\npr &#8211; Perna \/ edu &#8211; Educativos \/ br &#8211; bra\u00e7o \/ cr &#8211; crawl \/ prog &#8211; progressivo \/ est &#8211; outro estilo \/ resp &#8211; respira\u00e7\u00e3o \/ br + p &#8211; flutuador e palmar \/ nad &#8211; nadadeiras.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>EXEMPLOS DE EDUCATIVO<\/strong><br \/>\nPD (Pegada dupla) &#8211; MF (M\u00e3o fechada) &#8211; D\/E (25 br D &#8211; 25br E) &#8211; H2O (s\u00f3 a fase aqu\u00e1tica da bra\u00e7ada) &#8211; MO (M\u00e3o no Ombro &#8211; RDS (Raspando os dedos na superf\u00edcie da \u00e1gua).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>CONTATO<\/strong><br \/>\nInstagram: Andr\u00e9 Assis <a href=\"https:\/\/www.instagram.com\/assis.swim\/\" target=\"_blank\" rel=\"noopener\">@assis.swim<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Treino 1 200 livre 300 br (resp 3&#215;1) 2x (75 cr\/25 est) 4&#215;150 30&#8243; A2 6&#215;50 15&#8243; c\/nadadeiras A1 100 livre Total\u00a0 \u00a01700m &nbsp; Treino 2 200 livre 4x (25 pr\/50 cr) 10&#8243; 100 livre (4&#215;100 20&#8243;c\/palmar A2 (4&#215;100 Cr 20&#8243;) A2 300 br 100 livre Total\u00a0 \u00a01800m &nbsp; Treino 3 300 livre 2x (50 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2568],"tags":[],"class_list":["post-28826","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 Short do Circuito Mares (1 km) - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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