Best Swim
Swimming

Training

Sessions and resources imported from the training documents.

IntensidadZ1 · AELZ2 · AEMZ3 · AEIZ4 · LácticoZ5 · Vel. máx

INTERMEDIATE - ADVANCED TRAINING-ZONE SESSIONS

16 content items

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BROKEN SWIM A PACE AEM/AEI

Total: warm-up1.300m + option to complete 400m easy with kick on the wall every 50 meters /rest 30 seconds 4x50m (12.5m underwater + 12.5m sprint 100% corto + 25m vuelta easy) /rest 20 seconds

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BROKEN SWIM A PACE AEM/AEI

Total: warm-up1.300m + option to complete

WARM UP: 1.100m

400m easy with kick on the wall every 50 meters /rest 30 seconds

4x50m (12.5m underwater + 12.5m sprint 100% corto + 25m vuelta easy) /rest 20 seconds

10x50m /rest 25-30 seconds:

Impares easy

Pares fuertes

MAIN SET:

Eliges la option que prefieras

A) Broken swim de 500m /rest 45 - 60 seconds:

• 1x500m

• 2x250m

• 5x100 m

• 10x50m

Total volume 2.000m

¡¡Check your heart rate to confirm the training zone!!

B) Broken swim de 400m /rest 30-45 seconds

• 1x400m

• 2x200m

• 4x100m

• 8x50m

Total volume 1.600m

¡¡Check your heart rate to confirm the training zone!!

C) Broken swim de 300m /rest 25-30 seconds

• 1x300m

• 2x150m

• 3x100m

• 6x50m

Total volume 1.200m

¡¡Check your heart rate to confirm the training zone!!

COOL DOWN:

200m easy

Sesión de entrenamiento creada por Iván Santa Cruz — Entrenador Superior de la RFEN

SESSION AEM

3.100m

Total 3.100m 4x200m /rest 30 seconds: 200m freestyle easy AEL 200m pull and paddles AEL 200m (50m 6/1/6 + 50m swim with good alignment and position del body) 200m (50m 6/3/6 + 50m swim with good alignment and position del body)

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SESSION AEM

Total 3.100m

WARM UP: 1000m

4x200m /rest 30 seconds:

200m freestyle easy AEL

200m pull and paddles AEL

200m (50m 6/1/6 + 50m swim with good alignment and position del body)

200m (50m 6/3/6 + 50m swim with good alignment and position del body)

4x50m (progressive 1-4) / rest 15-20 seconds:

MAIN SET: 1.500m

5x200m en AEM rest 20-30 seconds:

Take heart rate after each 200m to confirm you are in AEM (ZONA 2)

5x100m AEM rest 20-30 seconds:

Take heart rate after each 100m to confirm you are in AEM (ZONA 2)

COOL DOWN: 600m

8x50m/20 seconds rest with pull and snorkel: regresivo (acabando más fast de lo que empiezas)

200m easy

Sesión de entrenamiento creada por Iván Santa Cruz — Entrenador Superior de la RFEN

SESSION AEI

2.800m

Total: 2.800m 400m easy variado 200m pull respirando every 3/5/7/3 2x200m/15-20 seconds rest (25m technique doggy paddle extension + 25m swim with freestyle) 3 rounds de 500m 100m fast en AEI 90% /rest 30 seconds

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SESSION AEI

Total: 2.800m

WARM UP: 1.000m

400m easy variado

200m pull respirando every 3/5/7/3

2x200m/15-20 seconds rest (25m technique doggy paddle extension + 25m swim with freestyle)

MAIN SET: 1.500m

3 rounds de 500m

100m fast en AEI 90% /rest 30 seconds

100m combo sculling variadas (scull 1-2-3) with pull and snorkel /rest 20 seconds

100m fast en AEI 90% /rest 30 seconds

100m pull respirando every 7 /rest 20 seconds

100m fast en AEI 90% /rest 30 seconds

COOL DOWN: 300m

300m easy variado

Sesión de entrenamiento creada por Iván Santa Cruz — Entrenador Superior de la RFEN

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SESSION AEL + VEL

TOTAL 3.400m 300m (75m freestyle swim +25m sculling with kick) /rest 30 seconds 1x200m kick progresiva with fins and snorkel /rest 20 seconds 1 x100m minimum strokes en freestyle /rest 30 seconds

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SESSION AEL/AEM (cambio de ritmos)

TOTAL: 3.150m 400m swim easy 100m freestyle +100m habilidades open water (navegación crocodile eyes) 3x50m / 20 seconds rest: 1. 15m freestyle swim wáter polo + 35m easy freestyle 2. 15m Tarzan Sprint (wáter polo with feet butterfly with fins) + 35m easy

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SESSION AEL LADDER

Total: 3.700m 100m swim easy de warm-up AEL/15 seconds rest 4x50m (25m hard + 25m easy) /15-20 seconds rest LADDER AEL 3km: 500m AEL/15-20 seconds + 5x100m arms (pull and paddles) /rest 60 seconds

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SESSION AEL/AEM/AEI/SPEED maximum final

Total 2.400m 400m swim easy 4x100m: 2x100m kick fins + snorkel + kickboard en position correct de streamline with la head entre los arms bien metida /rest 20 seconds 2x100m with pull and paddles) /rest 20 seconds

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SESSION AEL - AEI

Total:2.400m 200m easy variado /25 seconds rest 2x150m (50m easy, 50m moderado, 50m hard) /25 seconds rest 4x50m pull and paddles (progressive 1-3) /20 seconds rest 6x50m (trabajo técnico de contraste en la fase de catch en freestyle) /25 seconds de

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SESSION AEM (aerobic moderate)

TOTAL 3.400m 400m swim easy /20 seconds rest 6x50m (reducir número de strokes de 1º a 3º strokes menos por every largo) / rest 15 seconds 4x50m (25m hard + 25m easy) /20 seconds rest

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SESSION DE AEL/AEM/AEI

Total 3.300m 2x400m / rest 30 seconds 2x200m freestyle (turns rápidos every 50 meters) / rest 30 seconds 20x50m /rest 30 seconds: 2x (4x100m AEL) / rest 30 seconds 1)100m estilos (25m butterfly/25m backstroke/25m breaststroke/25m freestyle)

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SESSION LADDER AEL – AEM (light aerobic - moderate)

TOTAL 3.400m 500m swim (75m freestyle + 25m backstroke) / rest 20 seconds 8x50m technique bracear with un solo brazo (buscar good rotation and catch correcto) / rest 15 seconds 4x100m Pierna with snorkel and kickboard (50m AEL + 50m en AEM) / rest 20 seconds

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SESSION AEM LADDER

TOTAL: 3.100m 400m swim (every 100m kick 10 seconds en la wall) /rest 30 seconds 2x100m kick fins (1moderate pace + 1 pace hard) /rest 30 seconds 2x100m pull and paddles (1 moderate pace + 1 pace hard) /rest 20 seconds

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SESSION STRENGTH ENDURANCE

TOTAL 2.700m 400m (75m freestyle + 25m sculling) / rest 30 seconds 6x50m technique 6/3/6 fins a 3 velocidades diferentes (slow, moderate and fast) 3x100m kick fins + snorkel /rest 30 seconds

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SESSION SNORKEL (30 – 50% CON SNORKEL)

SET INICIACIÓN 1.500 meters 1x200m freestyle easy 4x25m kick freestyle snorkel and kickboard 4x50m (25m Popov technique with snorkel and fins +25m swim with recovery alto del elbow) Repetir 2 times /20 seconds rest

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SESSION ALL TRAINING ZONES (AEL/AEM/AEI/SPEED)

Total: 3.300m 200m mixed swim /rest 20 seconds 2x100m flip turns without wall sobre la T de la piscina/rest 20 seconds 4x50m (25m hard minimum respiraciones + 25m easy) /rest 15 seconds

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SESSION TOLERANCE LACTIC

Total: 3.000m 200m easy variado 6x50m (2 freestyle swim, 1 sculling, 1 freestyle progressive) /rest 20 seconds 4 x100m freestyle with pull and snorkel (progressive 1-4) /rest 20 seconds 4x50m fins (15m underwater + 25m swim normal + 10 sprint without breathe) /rest 30 segund

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AEL NIVEL AVANZADO

12 content items

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Sesión 1 AEL Continuo Uniforme Extensivo

Volumen session: 3.000m + 30 minutes swim easy AEL

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Sesión 2 AEL Continuo Uniforme Extensivo

Volumen session: 6.000m

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Sesión 3 AEL Continuo Uniforme Extensivo

Volumen session: 7.000m

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Sesión 3 AEL Intervalico Extensivo

Volumen session: 6.200m

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Sesión 3 AEL Intrevalico Extensivo

Volumen session: 6.500m

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Sesión 4 AEL Intervalico Extensivo (2)

Volumen session: 6.500m

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Sesión 4 AEL Intervalico Extensivo (3)

Volumen session: 6.900m

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Sesión 5 AEL Fraccionamiento Distancias Largas

Volumen session: 6.600m

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Sesión 6 AEL Fraccionamiento Distancias Largas

Volumen session: 6.000m

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Sesión 7 AEL Fraccionamiento Distancias Largas

Volumen session: 6.500m

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Sesión 8 Ael-aem

Volumen session: 6.000m

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Sesión 9 Ael-aem

Volumen session: 5.400m

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AEL NIVEL INTERMEDIO

17 content items

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Sesión 1 AEL Continuo Uniforme Extensivo

Volumen session: 2.000m + 30 minutes swim easy AEL

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Sesión 10 AEL Continuo Uniforme Extensivo

Volumen session: 2.100m + 40 minutes swim easy AEL

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Sesión 11 AEL Continuo Uniforme Extensivo

Volumen session: 4.900m

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Sesión 12 Ael-aem

Volumen session: 5.000m

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Sesión 13 AEL Intervalico Extensivo

Volumen session: 4.500m

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Sesión 2 AEL Continuo Uniforme Extensivo

Volumen session: 3.700m

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Sesión 3 AEL Continuo Uniforme Extensivo

Volumen session: 3.400m

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Sesión 3 AEL Intervalico Extensivo

Volumen session: 4.700m

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Sesión 3 AEL Intrevalico Extensivo

Volumen session: 5.000m

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Sesión 4 AEL Intervalico Extensivo

Volumen session: 3.500m

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Sesión 4 AEL Intervalico Extensivo (3)

Volumen session: 5.000m

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Sesión 5 AEL Fraccionamiento Distancias Largas

Volumen session: 3.600m

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Sesión 6 AEL Fraccionamiento Distancias Largas

Volumen session: 4.300m

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Sesión 7 AEL Fraccionamiento Distancias Largas

Volumen session: 4.900m

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Sesión 8 AEL Fraccionamiento Distancias Largas

Volumen session: 4.500m

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Sesión 8 Ael-aem

Volumen session: 4.000m

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Sesión 9 AEL Continuo Uniforme Extensivo

Volumen session: 4.000m

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AEL NIVEL PRINCIPIANTE

9 content items

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Sesión 1 AEL Continuo Uniforme Extensivo

Volumen session: 600m + 20 minutes freestyle swim en AEL

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Sesión 2 AEL Continuo Uniforme Extensivo

Volumen session: 1.800m

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Sesión 3 AEL Contiuno Uniforme Extensivo

Volumen session: 2.000m

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Sesión 4 AEL Fraccionamiento Distancias Largas

Volumen session: 1.500m

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Sesión 5 AEL Fraccionamiento Distancias Largas

Volumen session: 2.000m

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Sesión 6 AEL Intervalico Extensivo

Volumen session: 1.900m

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Sesión 7 AEL Intervalico Extensivo

Volumen session: 1.900m

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Sesión 8 AEL Intervalico Extensivo

Volumen session: 1.800m

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Sesión 9 Ael-aem

Volumen session: 2.000m

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AEM NIVEL AVANZADO

37 content items

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Sesión 1 AEM Continuo Uniforme Intensivo

Volumen session: 40 minutes + 1.000m

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Sesión 2 AEM Fartlek

Volumen session: 4.300m

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Sesión 3 AEM Intervalico Intensivo

Volumen session: 4.500m

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Sesión 4 AEM Fartlek

Volumen session: 5.000m

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Sesión 7 AEM Fartlek

Volumen session: 800m + 40 minutes Fartlek

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Sesión 9 AEM Fartlek

Volumen session: 4.300m

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Sesión 10 AEM Intervalico Extensivo 200 - 400m

Volumen session: 4.900m

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Sesión 11 AEM Intervalico Extensivo 200-400m

Volumen session: 4.400m

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Sesión 12 AEM Intervalico Extensivo 200 - 400m

Volumen session: 4.000m

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Sesión 13 AEM Intervalico Extensivo 200m- 400m

Volumen session: 4.200m

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Sesión 14 AEM Intervalico Extensivo 200-400m

Volumen session: 4.000m

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Sesión 15 AEM Escalera Descendente

Volumen session: 4.400m

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Sesión 16 AEM Escalera Ascendente Y Descendente AEM -ael

Volumen session: 4.300m

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Sesión 17 AEM Intervalico Extensivo 200-400m

Volumen session: 4.000m

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Sesión 18 AEM Escalera Ascendente

Volumen session: 4.800m

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Sesión 19 AEM Escalera Descendente

Volumen session: 4.500m

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Sesión 20 AEM Escalera Ascendente

Volumen session: 3.800m

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Sesión 21 AEM Escalera Ascendente

Volumen session: 4.000m

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Sesión 22 AEM Escalera

Volumen session: 4.200m

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Sesión 23 AEM Escalera Descendente

Volumen session: 4.200m

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Sesión 24 AEM Escalera Descendente

Volumen session: 4.500m

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Sesión 25 AEM Escalera Descendente

Volumen session: 4.200m

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Sesión 26 AEM Escalera

Volumen session: 4.000m

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Sesión 27 AEM Fartlek

Volumen session: 4.300m

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Sesión 28 AEM Fartlek

Volumen session: 4.000m

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Sesión 29 AEM Escalera Descendente

Volumen session: 4.400m

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Sesión 30 AEM (fuerza Resistencia)

Volumen session: 3.800m

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Sesión 31 Escalera Ascendente - Descendente

Volumen session: 3.800m

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Sesión 32 Escalera Ascendente - Descendente

Volumen session: 4.000m

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Sesión 33 AEM Escalera

Volumen session: 3.900m

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Sesión 34 AEM (swim Distancia Larga De 200m)

Volumen session: 3.700m

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Sesión 35 AEM Continuo Uniforme Intensivo

Volumen session 4.600m:

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Sesión 36 AEM

Volumen session: 4.200m

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Sesión 37 AEM

Volumen session: 5.500m

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Sesión 5 AEM Continuo Uniforme Intensivo

Volumen session 5.000m:

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Sesión 6 AEM Continuo Uniforme Intensivo

Volumen session: 40 minutes + 1.000m

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Sesión 8 AEM Fartlek

Volumen session: 5.000m

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AEM NIVEL INTERMEDIO

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Sesión 1 AEM Continuo Uniforme Intensivo

Volumen session: 30 minutes + 1.000m

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Sesión 2 AEM Fartlek

Volumen session: 3.100m

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Sesión 3 AEM Intervalico Intensivo

Volumen session: 4.000m

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Sesión 4 AEM Fartlek

Volumen session: 3.500m

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Sesión 7 AEM Fartlek

Volumen session: 800m + 30 minutes Fartlek

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Sesión 9 AEM Fartlek

Volumen session: 3.200m

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Sesión 10 AEM Intervalico Extensivo 200 - 400m

Volumen session: 3.400m

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Sesión 11 AEM Intervalico Extensivo 200-400m

Volumen session: 3.000m

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Sesión 12 AEM Intervalico Extensivo 200 - 400m

Volumen session: 3.000m

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Sesión 13 AEM Intervalico Extensivo 200m- 400m

Volumen session: 3.300m

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Sesión 14 AEM Intervalico Extensivo 200-400m

Volumen session: 3.000m

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Sesión 15 AEM Escalera Descendente

Volumen session: 3.500m

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Sesión 16 AEM Escalera Ascendente Y Descendente AEM -ael

Volumen session: 3.200m

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Sesión 17 AEM Intervalico Extensivo 200-400m

Volumen session: 3.000m

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Sesión 18 AEM Escalera Ascendente

Volumen session: 3.000m

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Sesión 19 AEM Escalera Descendente

Volumen session: 3.000m

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Sesión 20 AEM Escalera Ascendente

Volumen session: 2.800m

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Sesión 21 AEM Escalera Ascendente

Volumen session: 3.000m

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Sesión 22 AEM Escalera

Volumen session: 3.200m

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Sesión 23 AEM Escalera Descendente

Volumen session: 3.300m

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Sesión 24 AEM Escalera Descendente

Volumen session: 3.000m

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Sesión 25 AEM Escalera Descendente

Volumen session: 3.000m

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Sesión 26 AEM Escalera

Volumen session: 3.000m

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Sesión 27 AEM Fartlek

Volumen session: 3.200m

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Sesión 28 AEM Fartlek

Volumen session: 3.000m

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Sesión 29 AEM Escalera Descendente

Volumen session: 2.900m

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Sesión 30 AEM Escalera Descendente

Volumen session: 2.900m

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Sesión 31 Escalera Ascendente - Descendente

Volumen session: 2.800m

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Sesión 32 Escalera Ascendente- Descendente

Volumen session: 3.000m

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Sesión 33 AEM Escalera

Volumen session: 2.850m

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Sesión 34 AEM (swim Distancia Larga De 200m)

Volumen session: 2.700m

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Sesión 35 AEM (fuerza Resistencia)

Volumen session: 2.800m

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Sesión 36 AEM

Volumen session: 3.300m

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Sesión 37 AEM

Volumen session: 3.250m

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Sesión 5 AEM Continuo Uniforme Intensivo

Volumen session 3.000m:

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Sesión 6 AEM Continuo Uniforme Intensivo

Volumen session: 40 minutes + 1.000m

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Sesión 8 AEM Fartlek

Volumen session: 3.500m

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AEM NIVEL PRINCIPIANTE

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Sesión 1 AEM Continuo Uniforme Intensivo

Volumen session 1.600m:

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Sesión 10 AEM Escalera Descendente AEM

Volumen session: 1.700m

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Sesión 11 AEM Escalera Ascendente AEM

Volumen session: 1.700m

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Sesión 12 AEM Escalera Ascendente

Volumen session: 1.600m

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Sesión 13 AEM Escalera

Volumen session: 1.500m

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Sesión 14 AEM Escalera Descendente AEM

Volumen session: 1.600m

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Sesión 15 AEM Escalera Descendente AEM

Volumen session: 1.600m

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Sesión 17 AEM Fartlek

Volumen session: 1.650m

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Sesión 18 AEM Escalera Descendente

Volumen session: 1.700m

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Sesión 19 Ael-aem Escalera

Volumen session: 1.800m

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Sesión 2 AEM Continuo Uniforme Intensivo

Volumen session: 20 minutes + 500m

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Sesión 20 AEM (fuerza Resistencia)

Volumen session: 1.500m

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Sesión 21 AEM (swim Distancias Larga De 200m)

Volumen session: 1.500m

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Sesión 22 AEM Escalera

Volumen session: 1.700m

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Sesión 23 AEM Continuo Uniforme Intensivo

Volumen session: 30 minutes + 500m

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Sesión 24 AEM Continuo Uniforme Intensivo

Volumen session: 25 minutes + 700m

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Sesión 25 AEM Fartlek

Volumen session: 600m + 30 minutes Fartlek

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Sesión 26 AEM Fartlek

Volumen session: 1.500m

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Sesión 27 AEM Fartlek

Volumen session: 1.600m

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Sesión 28 AEM

Volumen session: 1.400m

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Sesión 29 AEM

Volumen session: 1.550m

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Sesión 3 AEM Fartlek

Volumen session: 500m + 20 minutes Fartlek

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Sesión 4 AEM Fartlek

Volumen session: 1.500m

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Sesión 5 AEM Fartlek

Volumen session: 1.500m

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Sesión 6 AEM Intervalico Extensivo 200-400m

Volumen session: 1.500m

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Sesión 7 AEM Intervalico Extensivo 200-400m

Volumen session: 1.200m

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Sesión 8 AEM Intervalico Extensivo 200-400m

Volumen session: 1.500m

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Sesión 9 AEM Escalera Ascendente Y Descendente

Volumen session: 1.500m

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SESIONES COMBINADAS AEL-AEM-AEI

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Sesión Nivel Avanzado Ael-aem- AEI -

Volumen session: 5.000m

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Sesión Nivel Intermedio Ael-aem- AEI

Volumen session: 3.300m

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Sesión Nivel Principiante Ael-aem- AEI

Volumen session: 1.500m

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TEST 100m

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Test 100m Crol

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TEST CADENCIA TEMPO TRAINER

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Test Cadencia Tempo Trainer Mode 3

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TEST DE PISCINA

6 content items

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Test 10x50m Nivel Intermedio

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Test 20x50m Y 14x50m Nivel Avanzado

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Test 8x50m Nivel Principiante

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Test Rendimiento Piscina VO2MAX Nivel Avanzado

Total session volume: 3.800m

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Test Rendimiento Piscina VO2MAX Nivel Intermedio

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Test Rendimiento Piscina VO2MAX Nivel Principiante

Total volume: 1.200m

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TEST DE SPEED CRITICA

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Test Speed Critica 200m

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Test Speed Critica 400m Y 200m

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