tag:blogger.com,1999:blog-29884842569638196212011-11-27T16:46:44.668-08:00gadhttp://www.blogger.com/profile/14666190231774344734noreply@blogger.comBlogger21100tag:blogger.com,1999:blog-2988484256963819621.post-60667791657517036322009-03-08T12:34:00.001-07:002009-03-08T12:42:56.230-07:00<div><b>domingo, 08 de marzo de 2009</b></div><div><br /></div>300 crawl calentamiento<div>5x100 combinado (mariposa, dorso, pecho, crawl)</div><div>5x100 técnica <span class="Apple-style-span" style="color:#33CC00;"><b>->(ver video)</b></span></div><div>6x50 crawl salida a 1 min</div><div>100 suave</div><div>3x600 crawl con pull y manaletas</div><div>100 suave</div><div>2x25 con salida</div><div>100 suave</div><div><b><br /></b></div><div><b>Total 3700 m</b></div><div><b><br /></b></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:Arial;font-size:85%;"><span class="Apple-style-span" style="font-size: 10px; white-space: pre;"><object width="340" height="285"><param name="movie" value="http://www.youtube.com/v/R8XAdsQfKbE&amp;hl=es&amp;fs=1&amp;color1=0x3a3a3a&amp;color2=0x999999&amp;border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/R8XAdsQfKbE&amp;hl=es&amp;fs=1&amp;color1=0x3a3a3a&amp;color2=0x999999&amp;border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="340" height="285"></embed></object></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family:Arial;font-size:85%;"><span class="Apple-style-span" style="font-size: 10px; white-space: pre;"><br /></span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2988484256963819621-6066779165751703632?l=andrei-gheorghe.blogspot.com' alt='' /></div>gadhttp://www.blogger.com/profile/14666190231774344734noreply@blogger.com0tag:blogger.com,1999:blog-2988484256963819621.post-25323478820372102582009-03-08T12:20:00.000-07:002009-03-08T12:33:25.884-07:00<b>domingo, 08 de marzo de 2009</b><div><br /><div>5 minutos de estiramiento especifico para carrera </div><div>15 minutos de calentamiento - pulso 140 - 150 max</div><div>10 min ejercicios especificos de carrera (rodillas arriba, salto largo, paso del enano, gazela etc)</div><div>5X5 carrera (5 veces 5 minutos pulso 160 - 170, despues de los 5 minutos de carrera 1 min suave)</div><div>8 minutos de afloje, carrera suave.</div><div>5 minutos de estiramiento para aflojar los musculos</div><div><br /></div><div><b>Total 10-11 km </b></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2988484256963819621-2532347882037210258?l=andrei-gheorghe.blogspot.com' alt='' /></div>gadhttp://www.blogger.com/profile/14666190231774344734noreply@blogger.com0