|
Sport.Ta4a.Us المكتبة الرياضية > السباحة وألعاب الماء / التدريب الرياضى > نماذج لبعض الوحدات الاسبوعية للسباح نماذج لبعض الوحدات الاسبوعية للسباح
|
|
نماذج لبعض الوحدات الاسبوعية للسباح: *** Monday, (5400 yards) ***
Warm up 500 Choice 500 Free
Set 1500 Neg. Split 80%
Pulling/Kicking
8x150 R:30"
50 Kick - 100 Pull
Set 1500 Neg. Split 100%
Cool Down 200 easy
*** Tuesday (5700 yards) ***
Warm up 500 Free 5x100 IM R:20"
Set 15x100 75% Int.1'20" 15x100 80% Int.1'15" 15x100 85% Int.1'10"
Cool Down 200 easy
*** Wednesday, (5600 yards) ***
Warm up 500 Choice 500 Stroke
Set 10x100 IM R:30" 8x100 Freestyle Int.1'30"
Pulling 800 Hyp.3-5/50 8x100 Stroke w/Paddles
Set 5x200 IM Best Average R:1'
Cool down 200 Easy
*** Thursday, (5600 yards) ***
Warm up 500 Stroke 500 Free
Set 2x800 75% R:1'
Kicking 500 Choice
Set 2x500 80% R:1'
Pulling 500 Hyp.3-5/50
Set 2x400 >80% R:1'
Cool down 200 Easy
*** Friday, (5300 yards) ***
Warm up 500 Free 500 Choice
Pulling 800 Technique R:1' 4x200 75% w/paddles Int.2'30" 8x100 Stroke Int.1'30"
Kicking 600 Choice 10x50 Stroke Fast Int.2'
Quality Set 6x100 Maximum Speed Int.5' - 100% each 100
Cool down 200 Easy
*** Monday, (4300 yards) ***
Warm up 400 Choice 400 Free
Set 1200 Neg. Split 80%
Pulling/Kicking 6x150 R:30" 50 Kick - 100 Pull
Set 1200 Neg. Split 100%
Cool Down 200 easy
*** Tuesday, (4800 yards) ***
Warm up 400 Free 4x100 IM R:20"
Set 12x100 75% Int.1'45" 12x100 80% Int.1'40" 12x100 85% Int.1'35"
Cool Down 200 easy
*** Wednesday, (4400 yards) ***
Warm up 400 Choice 400 Stroke
Set 8x100 IM R:30" 6x100 Freestyle Int.2'
Pulling 600 Hyp.3-5/50 6x100 Stroke w/Paddles
Set 4x200 IM Best Average R:1'
Cool down 200 Easy
*** Thursday, (4400 yards) ***
Warm up 400 Stroke 400 Free
Set 2x600 75% R:1'
Kicking 400 Choice
Set 2x400 80% R:1'
Pulling 400 Hyp.3-5/50
Set 2x300 >80% R:1'
Cool down 200 Easy
*** Friday, (4300 yards) ***
Warm up 400 Free 400 Choice
Pulling 600 Technique R:1' 3x200 75% w/paddles Int.3' 6x100 Stroke Int.2'
Kicking 500 Choice 8x50 Stroke Fast Int.2'15"
Quality Set 6x100 Maximum Speed Int.5' - 100% each 100
Cool down 200 Easy
** Monday, (3400 yards) ***
Warm up 300 Choice 300 Free
Set 1000 Neg. Split 80%
Pulling/Kicking 4x150 R:30" 50 Kick - 100 Pull
Set 1000 Neg. Split 100%
Cool Down 200 easy
*** Tuesday, (3200 yards) ***
Warm up 300 Free 3x100 IM R:20"
Set 8x100 75% Int.1'45" 8x100 80% Int.1'40" 8x100 85% Int.1'35"
Cool Down 200 easy
*** Wednesday, (3200 yards) ***
Warm up 300 Choice 300 Stroke
Set 6x100 IM R:30" 4x100 Freestyle Int.2'
Pulling 400 Hyp.3-5/50 4x100 Stroke w/Paddles
Set 3x200 IM Best Average R:1'
Cool down 200 Easy
*** Thursday, (3200 yards) ***
Warm up 300 Stroke 300 Free
Set 2x400 75% R:1'
Kicking 300 Choice
Set 2x300 80% R:1'
Pulling 300 Hyp.3-5/50
Set 2x200 >80% R:1'
Cool down 200 Easy
*** Friday, (3300 yards) ***
Warm up 300 Free 300 Choice
Pulling 400 Technique R:1' 2x200 75% w/paddles Int.3' 4x100 Stroke Int.2'
Kicking 400 Choice 6x50 Stroke Fast Int.2'30"
Quality Set 6x100 Maximum Speed Int.5' - 100% each 100
العودة إلى الصفحة السابقة - المكتبة الرياضية - www.sport.ta4a.us |