Plan

Periodo

Preparatorio Xeral (14 semanas)

Preparatorio Especial ( 6 semanas)

Periodo de competición (4 sem.)

Mesociclo

Introducción

Constante(3+1)

Escaleira(3+1)

Integrado(2+1+1)

Escaleira(3+1)

Escaleira inversa

Escaleira inversa

Microciclo

Axuste

Axuste

Carga

Carga

Carga

Axuste e control

Carga

Carga

Choque

Recup.

Choque

Carga

Carga

Axuste e control

Carga

Carga

Choque

Recup.

Choque

Carga

Activación

Choque

Carga

Activación

Semana

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

Adestramento en seco

Forza máxima

2(H)

3(H)

3(H)

2(H)

3(H)

3(H)

3(C)

2(C)

2(C)

3(C)

1(C)

1(M)

1(M)

1(M)

1

Forza resistencia

1(X)

3(X)

1(X)

2(X)

3(X)

3(X)

2(E)

3(E)

3(E)

4(E)

4(E)

4(E)

2(E)

2(E)

2(E)

1

Natación

1

2

2

2

1

1(R2)

1(R2)

1(R2)

1

1

Carreira

3

2

1

1

1

1

1(R2)

1(R2)

1(R2)

1

1

1(R3)

1

1(R3)

1

1(R3)

1

1

1

1

Adestramento en auga

R1

30'

30'

120'

120'

180'

240'

290'

5(300')

6(370')

4(230')

2(120')

2(120')

2(120')

1(60')

2(120')

2(120')

2(120')

1(60')

2(120')

1(60')

1(60')

1(40')

1(40')

2(30')

R2

3(30')

3(60')

2(60')

2(60')

2(60')

3(90')

3(100')

3(90')

2(75')

2(45')

1(20')

2(40')

1(40')

1(30')

1(20')

R3

1(10')

1(10')

1(15')

1(15')

2(25')

2(30')

2(35')

2(35')

3(60')

3(50')

3(40')

2(20')

R4

R5

R6

1(4')

1(4')

1(4')

1(5')

1(5')

1(5')

1(6')

1(6')

2(12')

1(6')

1(7')

2(12')

3(20')

2(15')

3(15')

R7

F.Rep.

1(10')

2(25')

2(15')

1(12')

2(25')

1(15')

2(20')