{"id":28832,"date":"2019-01-01T15:20:03","date_gmt":"1970-01-01T00:00:00","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=28832"},"modified":"2019-01-01T15:20:03","modified_gmt":"1970-01-01T00:00:00","slug":"treino-para-os-3-km-do-row-to-win","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/treino-para-os-3-km-do-row-to-win\/","title":{"rendered":"Treino para os 3 km do Row to Win"},"content":{"rendered":"<h2><em><strong>1\u00aa Semana<\/strong><\/em><\/h2>\n<p><strong>Treino 1<\/strong><\/p>\n<ul>\n<li>300 livre<\/li>\n<li>12 x 25 (1 R3 \u2013 1 R8) c\/20\u201d<\/li>\n<li>10 x 250 (2x A1 R4 c\/20\u201d \/ 2x A1 \u2013 125 R3\/125 R5 c\/30\u201d \/ 2x prog ac\/125 c\/20\u201d \/ 2x 50 A1-50 A2 c\/30\u201d \/ 2x 150 A1 \u2013 100 A3 c\/1\u2019)<\/li>\n<li>100 solto<\/li>\n<li>6 x 100 pp c\/p\u00e9 (1 A1 \u2013 1 A2 c\/20\u201d)<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a04000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>200 livre<\/li>\n<li>3x 100 medley c\/20\u201d<\/li>\n<li>8x 50 c\/ p\u00e9 (25 submerso \u2013 25 punho(m\u00e3o fechada) c\/30\u201d<\/li>\n<li>5x 400 (2x A1 c\/20\u201d \/ 1x 200 A1 \/ 200 A1 A2 c\/20\u201d \/ 1x prog ac\/100 c\/palmar c\/30\u201d \/ 1x A2 c\/p\u00e9)<\/li>\n<li>100 solto<\/li>\n<li>4x 200 (1x pp c\/ p\u00e9 prog. ac\/100 c\/20\u201d \/ 1x br c\/palmar prog.ac\/100 c\/20\u201d)<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a04000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>600 (100 solto \/ 200 T\u00e9c \/ 100 solto\/ 100 Pe \/ 100 Co)<\/li>\n<li>8x 25 (1x s\u00f3 br direito \/ 1x s\u00f3 br esq.) Todos c\/ 20\u201d<\/li>\n<li>10 x 50 (25 A1 \u2013 25 A2) c\/30\u201d<\/li>\n<li>30 x 25 (1 A1 ac\/45\u201d \/ 1 A2 ac\/40\u201d)<\/li>\n<li>6 x 100 cr c\/palmar ac\/2\u2019 A1<\/li>\n<li>500 pp c\/p\u00e9<\/li>\n<li>150 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03300m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22780\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/rowtowin.png\" alt=\"\" width=\"596\" height=\"595\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/rowtowin.png 596w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/rowtowin-300x300.png 300w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/02\/rowtowin-100x100.png 100w\" sizes=\"auto, (max-width: 596px) 100vw, 596px\" \/><\/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>8&#215;50 Ac\/1\u201910\u201d (2x solto \/ 2x A1 \/ 2 t\u00e9c \/2 palmateio)<\/li>\n<li>2x (500 prog ac\/250 c\/45\u201d \/ 400 prog ac\/200 c\/40\u201d \/ 300 prog ac\/150 c\/35\u201d \/ 200 prog ac\/100 c\/30\u201d \/ 100 prog ac\/50)<\/li>\n<li>1\u201930\u201d intervalo<\/li>\n<li>2\u00aa s\u00e9rie c\/ p\u00e9 + palmar<\/li>\n<li>4 x 50 br c\/palm<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03800m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>600 (200 A0 \u2013 200 pp s\/p\u00e9 \/200 br s\/palmar)<\/li>\n<li>4x 150 c\/p\u00e9 (50 R3 \/50 R4\/ 50 R5) c\/20\u201d<\/li>\n<li>2x (4 x 50 A1 c\/15\u201d \/ 3x 50 A2 c\/30\u201d \/ 2x 50 A3 c\/1\u2019)<\/li>\n<li>50 solto entre as s\u00e9rie<\/li>\n<li>10x 50 pp c\/p\u00e9 (1 A1- 1 A2) c\/20\u201d<\/li>\n<li>10x 50 br c\/palm (1 A1- 1 A2) c\/20\u201d<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03400m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>3x 200 (1 A1 \u2013 1(50 punho(m\u00e3o fechada)\/ 50 polo)<\/li>\n<li>4x 100 c\/p\u00e9 (R3-R4-R5-R6) ac\/25m c\/20\u201d<\/li>\n<li>1x 1500 p\u00e9 + palmar ( progressivo ac\/ 500m)<\/li>\n<li>100 costas duplo solto<\/li>\n<li>8x 50 c\/ p\u00e9 (impar cr A1 c\/20\u201d \/ par: 25bo-25cr c\/ 25\u201d)<\/li>\n<li>6 x 100 pp c\/ p\u00e9 progr. de 1-3 ac\/ 2\u201915\u201d<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03800m<\/em><\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_23061\" aria-describedby=\"caption-attachment-23061\" style=\"width: 1080px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-23061\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/03\/Screenshot_20200312-160233.png\" alt=\"\" width=\"1080\" height=\"712\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/03\/Screenshot_20200312-160233.png 1080w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2020\/03\/Screenshot_20200312-160233-600x396.png 600w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><figcaption id=\"caption-attachment-23061\" class=\"wp-caption-text\">Row to Win 2020 &#8211; Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\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>200 variando estilo<\/li>\n<li>2x 100 (1 cr A1- 1 br s\/palmar- 1 pp s\/p\u00e9- 1 t\u00e9c.)<\/li>\n<li>10 x 300 (2x A1 c\/45\u201d \/ 2x A1 c\/40\u201d \/ 4x c\/p\u00e9 (150 A1 \u2013 150 A2) c\/1\u2019 \/ 2x c\/p\u00e9 + palm A2 c\/1\u2019)<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03600m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 2<\/strong><\/p>\n<ul>\n<li>400 livre<\/li>\n<li>16 x 25 cr A1 c\/palm c\/20\u201d<\/li>\n<li>2 x 8 x 75 *Todos c\/25\u201d (4x (25 cr A2 \u2013 25 A1 \u2013 25 A2) c\/palmar \/ 4x (25 cr A1 \u2013 25 polo \u2013 25 cr A1) c\/p\u00e9 \/ 2x 200 br c\/palmar c\/20\u201d<\/li>\n<li>400 pp c\/ p\u00e9<\/li>\n<li>200 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03000m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino 3<\/strong><\/p>\n<ul>\n<li>200 livre<\/li>\n<li>8x 400 (1 cr A1 c\/45\u201d \/ 1 cr progressivo ac\/200m c\/1\u2019 \/ 1 cr c\/palmar (200 A1\/200 A2) c\/1\u2019 \/ 1 cr c\/ p\u00e9 + palm A2)<\/li>\n<li>100 solto<\/li>\n<\/ul>\n<p><em>Total\u00a0 \u00a03500m<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>LEGENDAS<\/strong><br \/>\nprog &#8211; progressivo \/ ac &#8211; a cada \/ pp &#8211; p\u00e9 de pato \/ palm &#8211; palmar \/ bo &#8211; borboleta \/ cr &#8211; crawl \/ co &#8211; costas<\/p>\n<p><strong>CONTATO<\/strong><br \/>\nInstagram Alexandre Kirilos: <a href=\"https:\/\/www.instagram.com\/alexandrekirilos\/\" target=\"_blank\" rel=\"noopener\">@alexandrekirilos.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1\u00aa Semana Treino 1 300 livre 12 x 25 (1 R3 \u2013 1 R8) c\/20\u201d 10 x 250 (2x A1 R4 c\/20\u201d \/ 2x A1 \u2013 125 R3\/125 R5 c\/30\u201d \/ 2x prog ac\/125 c\/20\u201d \/ 2x 50 A1-50 A2 c\/30\u201d \/ 2x 150 A1 \u2013 100 A3 c\/1\u2019) 100 solto 6 x 100 pp [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28833,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2568],"tags":[],"class_list":["post-28832","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 os 3 km do Row to Win - 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-os-3-km-do-row-to-win\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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