tag:blogger.com,1999:blog-23755897147786846172024-03-17T09:19:29.984-07:00NATAÇÃO 24 HORASNATAÇÃO 24 HORAS!!!!!
Neste blog a sua importância é enorme: você vê suas aulas da semana e ainda deixa um recadinho para o Prof. Osmar... A minha intenção é te animar... Vamos nessa! Natação é 10!!!natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.comBlogger1022125tag:blogger.com,1999:blog-2375589714778684617.post-80404118995375709442020-03-15T08:56:00.001-07:002020-03-15T08:56:17.258-07:00<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKly-SiVZRGUsqo_dlr3T2Z8gfNZVYJbnyux59oWlVSQZnPTGKy6LDrkq_peljn6k0PXm7mZJzUI1JyyzahW-iP1aV9yMWuGufmt2W7sEjeC13ozIqCe-I2Qk6cgvApOsORaOWlmbR7hs/s1600/images+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="193" data-original-width="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKly-SiVZRGUsqo_dlr3T2Z8gfNZVYJbnyux59oWlVSQZnPTGKy6LDrkq_peljn6k0PXm7mZJzUI1JyyzahW-iP1aV9yMWuGufmt2W7sEjeC13ozIqCe-I2Qk6cgvApOsORaOWlmbR7hs/s1600/images+%25281%2529.jpg" /></a></div>
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<span style="color: yellow;">Aula
dias 23 e 24/03/2020 – Objetivo do período de 16 a 28/03/2020: pernada de todos
os estilos.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">250m
vai crawl R4<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta pernada sequência medley – repete GO
e PE<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">250m
vai costas<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta pernada sequência medley – repete CO
e CR<o:p></o:p></span></span></div>
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<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">150m vai
peito<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta pernada de golfinho submersa<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">150m
vai peito R3<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta pernada de costas submersa<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
crawl R3<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
pernada medley abraçando a prancha em todos os estilos – 50m cada nado<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
costas com palmar<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">300m
alternar 25m crawl R5 com 75m peito R2<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">100m utilizar
seu melhor nado<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
pernada livre com prancha enterrada na água<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">300m
crawl R par manter ritmo constante<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">100m
medley inverso<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><br /></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">Total:
2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-65109234998560169042020-03-15T08:44:00.001-07:002020-03-15T08:44:10.710-07:00<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3nS1lnYIVGkGoeec2dXT38JVrWv5fuTiKjYkb39yPNq7KdsX12shlgdIoPOdHEDSnLVxLRgSd_5xeFypj-2l0WPMCjrXcemp3CWVDqglrLyh4kQuV7_G1ZP54Y7xb1rgg3stuLGvfaTU/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="176" data-original-width="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3nS1lnYIVGkGoeec2dXT38JVrWv5fuTiKjYkb39yPNq7KdsX12shlgdIoPOdHEDSnLVxLRgSd_5xeFypj-2l0WPMCjrXcemp3CWVDqglrLyh4kQuV7_G1ZP54Y7xb1rgg3stuLGvfaTU/s1600/images.jpg" /></a></div>
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<span style="color: red;">Aula
dia 20/03/2020 – Objetivo do período de 16 a 28/03/2020: pernada de todos os
estilos.<o:p></o:p></span></div>
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<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">150m
livre + 50m mergulho – aquecimento<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
pernada de costas segurando na prancha - 10 pernadas laterais + 10 pernadas normais
+ 10 pernadas laterais outro lado<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
peito com filipina com bastante deslize<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
vai pernada de costas abraçando a prancha<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta costas normal segurando a
prancha<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">400m
crawl R ímpar – manter ritmo constante<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m vai
pernada de peito 2 braços para trás<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta peito completo<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
medley (50m cada nado)<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
costas com saída das bordas<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
alternar 25m pernada de crawl submersa com 25m peito R2<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
costas duplo com pernada de peito<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m
livre<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">Total:
2400m<o:p></o:p></span></span></div>
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<br /></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-45196184815272330782020-03-15T08:31:00.002-07:002020-03-15T08:31:47.130-07:00<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP6Qnn_6YRgpsDF75HuV66sW1ST7HSQ6dZ9WhYpp3VoJSsKzd8TwAXUAgY-FzJiV1i9nyjikGLmpZJGXdXSEjRGU2Y58EMH9k8GrD4ezDswWm0HnV5Z88Bh7u0_VsziOpgtwdHybyft9k/s1600/treino_prancha.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="652" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP6Qnn_6YRgpsDF75HuV66sW1ST7HSQ6dZ9WhYpp3VoJSsKzd8TwAXUAgY-FzJiV1i9nyjikGLmpZJGXdXSEjRGU2Y58EMH9k8GrD4ezDswWm0HnV5Z88Bh7u0_VsziOpgtwdHybyft9k/s320/treino_prancha.jpg" width="320" /></a></div>
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<span style="color: lime;">Aula
dias 18 e 19/03/2020 – Objetivo do período de 16 a 28/03/2020: pernada de todos
os estilos.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
crawl R livre – aquecimento<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
pernada de crawl segurando na prancha - 10 pernadas laterais + 10 pernadas normais
+ 10 pernadas laterais outro lado<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
costas duplo com pernada de peito<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
vai pernada de peito 2 braços para trás<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>Volta peito completo<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
medley (50m cada nado)<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">2 x
100m tiro de pernada em velocidade 1º<span style="display: none; mso-hide: all special;"><o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>crawl<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;">
</span>2º costas<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
vai 2 pernadas de peito para 1 braçada peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>Volta pernada de costas 2 braços na
nuca<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">400m
crawl R ímpar – manter ritmo constante<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
costas com pernada de peito<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
livre<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
peito com filipina com bastante deslize<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="tab-stops: 241.5pt; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">Total:
2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-39687567515749743222020-03-15T08:10:00.002-07:002020-03-15T08:10:43.412-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7lu2TOBN1g9mrnJ1iblRvVtxZL4tLGjmh2iIriVi38p9zfmo3aZiN4X7ACYNcMc6RL60tVbIGnbwyIIX9cY5zA5zYqrqzHVlQEkI2orXTDgaVPrwVan7atVv-wzPV3nIWqjbvnNRxYYc/s1600/prancha-de-nataco-speedo-acquajet-D_NQ_NP_754515-MLB25257069121_012017-F.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7lu2TOBN1g9mrnJ1iblRvVtxZL4tLGjmh2iIriVi38p9zfmo3aZiN4X7ACYNcMc6RL60tVbIGnbwyIIX9cY5zA5zYqrqzHVlQEkI2orXTDgaVPrwVan7atVv-wzPV3nIWqjbvnNRxYYc/s320/prancha-de-nataco-speedo-acquajet-D_NQ_NP_754515-MLB25257069121_012017-F.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="tab-stops: 241.5pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="tab-stops: 241.5pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="tab-stops: 241.5pt; text-align: center;">
<span style="color: magenta;">Aula
dias 16 e 17/03/2020 – Objetivo do período de 16 a 28/03/2020: pernada de todos
os estilos.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="tab-stops: 241.5pt; text-align: center;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
qualquer estilo – aquecimento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
vai crawl R3 /Volta pernada de crawl segurando uma perna com o braço trocado –
trocar o lado – fazer o nado com um braço somente<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
vai costas / volta pernada de costas braços atrás<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
peito com filipina em cada borda<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
vai 20 pernadas de crawl para 1 braçada peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;"> Volta costas duplo com pernada de
peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
vai pernada lateral de crawl sem prancha<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;"> Volta crawl R6<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">4 x
100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
costas com pernadas bem fortes até a metade da piscina – resto pernadas amplas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
peito com filipina forte nas bordas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m
crawl R4 com pernadas bem fortes<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m alternar
estilos<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 241.5pt; text-align: justify;">
<br /></div>
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%; mso-ansi-language: PT-BR; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="color: magenta;">Total: 2400m</span></span>natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-68475028512835830482020-03-10T18:01:00.000-07:002020-03-10T18:01:04.437-07:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHd19gMN1wOZhNGenKyAJKUgD-eYSBVIphVsNg33g1Glcqy7JaXHPVDFuF0RQzEH-UILnTmqY49MTem8kYW2c-bsUp1wpsOKmSrdFopbedlZ00jmyg06fM6jcTxoGxFscvRjBg4knBC9M/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="243" data-original-width="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHd19gMN1wOZhNGenKyAJKUgD-eYSBVIphVsNg33g1Glcqy7JaXHPVDFuF0RQzEH-UILnTmqY49MTem8kYW2c-bsUp1wpsOKmSrdFopbedlZ00jmyg06fM6jcTxoGxFscvRjBg4knBC9M/s1600/download.jpg" /></a></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: white;">Aula dias 11 e 12/03/2020 – Objetivo do período de 02 a
14/03/2020:saídas e viradas.<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m livre – aquecimento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">2 x 100m crawl em velocidade média
com viradas simples em cada borda<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m costas a cada 10 braçadas
fazer uma cambalhota onde estiver<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m peito – empurrar com os
dois pés na borda e sair submerso com o corpo bem alongado<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m crawl R3 com virada
olímpica<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m peito com filipina nas
bordas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m crawl R4 com viradas
simples e olímpicas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m costas vai só braçada
direita com pulbói<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;"><span style="mso-spacerun: yes;"> </span>Volta só braçada esquerda
com pulbói<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m vai costas dupla – usar
sempre virada olímpica<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Volta peito – usar sempre virada simples<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m braçada livre com pulbói<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span lang="EN-US" style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%; mso-ansi-language: EN-US;"><span style="color: white;">200m crawl R5<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span lang="EN-US" style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%; mso-ansi-language: EN-US;"><span style="color: white;">3 x 100m medley <o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US" style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%; mso-ansi-language: EN-US;"><span style="color: white;">Total: 2500m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-84366563417973811192020-03-08T07:54:00.001-07:002020-03-08T07:54:15.916-07:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9eAkLemDUj-C0es57RWnCzHWD4oaNulAvaUUPLtOKhsov70fCR3kF9E0LUj1JxZkT-4jyutebHF1CtU0V5b0izjSQWCakHCm0aFls-MYzBwW9QclWBMW2kp2jTy8g34-07H6rZPkAqRk/s1600/hqdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="480" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9eAkLemDUj-C0es57RWnCzHWD4oaNulAvaUUPLtOKhsov70fCR3kF9E0LUj1JxZkT-4jyutebHF1CtU0V5b0izjSQWCakHCm0aFls-MYzBwW9QclWBMW2kp2jTy8g34-07H6rZPkAqRk/s320/hqdefault.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: lime;"> 09 e
10/03/2020 – período de 02 a 17/03/2020 – objetivo: saídas e viradas.<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">250m crawl R livre –
aquecimento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">150m costas empurrando bem os
pés nas bordas e começar a nadar quando terminar o deslize<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">150m braçada de crawl R4 com
pulbói<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">250m peito – fazer a filipina
em cada borda<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">3 x 100m medley (25m cada
nado)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">150m deslize de peito – 2 meias
braçadas de costas + 2 meias braçadas de frente + pernada<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">150m crawl R3<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">300m alternar 50m costas com
50m peito – fazer sempre as saídas de cada nado<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">150m mergulho<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 314.25pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">150m
livre<span style="mso-tab-count: 1;"> </span><o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">2 x 200m crawl 1º em
velocidade crescente<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>2º vai rápido volta
lento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><br /></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">Total:
2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-74446140323251265192020-03-04T18:07:00.003-08:002020-03-04T18:07:28.489-08:00<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIsiMyhQaoAz8Ds6VwRI2EENCzARgrRHGJ66oQAHa6XQWCPBYP2gGnH90WnpH1OrI4P_Et5cEyoYwmb6iDlPYqATpft0MqAIYz4lx-VHlWgBLgq5ebuFDG10P45hUMzZP_gJTyEGt5N0g/s1600/swim3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="333" data-original-width="500" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIsiMyhQaoAz8Ds6VwRI2EENCzARgrRHGJ66oQAHa6XQWCPBYP2gGnH90WnpH1OrI4P_Et5cEyoYwmb6iDlPYqATpft0MqAIYz4lx-VHlWgBLgq5ebuFDG10P45hUMzZP_gJTyEGt5N0g/s320/swim3.jpg" width="320" /></a></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: magenta;">Aula dias 05 e 06/03/2020 – Objetivo do período de 02 a
14/03/2020:saídas e viradas.<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><o:p></o:p></span></span></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: magenta;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m crawl R livre – aquecimento<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">100m pernada crawl segurando a
prancha e fazer a virada olímpica nas bordas<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">100m peito R2<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m costas fazer a saída em
cada borda<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">4 x 100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m costas nadar completo até
a bandeirinha e depois fazer só pernada até executar a virada<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m braçada livre com prancha
no meio da perna<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m vai costas duplo/volta
mergulho<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m livre<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m medley com viradas
simples no GO e PE<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m peito – 2 pernadas para 1
braçada + 2 pernadas de golfinho<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m crawl R livre bem solto<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%; mso-ansi-language: PT-BR; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="color: magenta;">Total: 2400m</span></span></div>
natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com1tag:blogger.com,1999:blog-2375589714778684617.post-20125894088848723842020-03-02T18:38:00.002-08:002020-03-02T18:38:45.673-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz6M2F90j25ySFSX6MNa2IYmxPuE9xDLcN_0i5gXJu7JXzthJlcNR_wLkqgkUOK0vw-GB_6DfuJAMBe14vLuD3sI_C_v6tGVCzll66qdiyRFw3pekpqCZfZqZqZarHGasKS0XtHAdjRSQ/s1600/Pg-09-Swimmers-PA_51023t.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="204" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz6M2F90j25ySFSX6MNa2IYmxPuE9xDLcN_0i5gXJu7JXzthJlcNR_wLkqgkUOK0vw-GB_6DfuJAMBe14vLuD3sI_C_v6tGVCzll66qdiyRFw3pekpqCZfZqZqZarHGasKS0XtHAdjRSQ/s1600/Pg-09-Swimmers-PA_51023t.jpg" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: white;">Aula dias 03 e 04/03/2020 – Objetivo do
período de 02 a 14/03/2020:saídas e viradas.<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">200m
qualquer estilo - aquecimento<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">200m
costas – da borda a cada bandeirinha fazer só pernada de costas depois da
bandeirinha nado normal<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">100m
crawl – no meio da piscina executar uma cambalhota <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">100m
crawl – parar antes da bandeirinha e fazer 3 viradas simples na borda que
quiser antes de continuar a nadar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">2 x
100m medley (golfinho-costas-peito-crawl) com viradas simples em cada borda<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">4 x 100m
crawl – tentar executar qualquer virada simples em velocidade – intervalo 1
minuto cada 100m<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">100m
costas duplo com pernada de peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">400m alternar
peito e crawl (50m cada) <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">200m
vai peito 2 pernadas e 1 braçada de peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;"><span style="mso-spacerun: yes;"> </span>Volta peito submerso <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">2 x 100m
medley (25m cada nado)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">200m costas
com saída da borda e deslize submerso com golfinhadas para aumentar o deslize<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">200m
livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 20.0pt; line-height: 107%;"><span style="color: white;">Total: 2500m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-41098235934384908512020-02-16T08:14:00.001-08:002020-02-16T08:14:05.070-08:00<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTyKIFvt841ssV6NM_ZgxwE_0MxH9GdEMYyZqezc_ZZA05KDcU6Q5Dksp-c0OsgIFxYGG7NcZUBP0pegauoWxZRR3Y7g1EA2kzmNv6d041m7vw-MY4zAPA2AGMT2O_51U_OFShiPWm9N0/s1600/images+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="174" data-original-width="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTyKIFvt841ssV6NM_ZgxwE_0MxH9GdEMYyZqezc_ZZA05KDcU6Q5Dksp-c0OsgIFxYGG7NcZUBP0pegauoWxZRR3Y7g1EA2kzmNv6d041m7vw-MY4zAPA2AGMT2O_51U_OFShiPWm9N0/s1600/images+%25281%2529.jpg" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: purple;">Aula dia 28/02/2020 – Objetivo do período
de 17 a 29/02/2020: força.<o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">400m
alternar 25m peito/25m costas/50m crawl R2<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">150m
vai crawl segurando na prancha 2 braçadas para cada lado – sempre mão fechada<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>Volta costas segurando na prancha 2
braçadas para cada lado – sempre mão fechada<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">150m
peito submerso<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">400m
crawl a cada 100m se pendurar na borda e ficar em posição estática por
aproximadamente 30s<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m
peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m
braçada de costas com pulbói<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">2 x
100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">300m
crawl manter o ritmo de braçadas em cada piscina<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m
peito R2<o:p></o:p></span></span></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="tab-stops: 136.5pt; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m
livre<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="tab-stops: 136.5pt; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">Total:
2400m</span><o:p></o:p></span></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-87332654405164748552020-02-16T08:13:00.000-08:002020-02-16T08:13:03.300-08:00<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQbRot0K7sYnYzUhOh_UWDVW9P5vE_T2P0Rm6BIHO5ky1Yh0yIHahnLZM9C4WHWDo_QghXp1FA6URsfrBgrUvVLqdS5RuIIB23xMgZ6dttFOHkBJzwLMeTNYfj-JakDsln6ubWtkE69as/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="199" data-original-width="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQbRot0K7sYnYzUhOh_UWDVW9P5vE_T2P0Rm6BIHO5ky1Yh0yIHahnLZM9C4WHWDo_QghXp1FA6URsfrBgrUvVLqdS5RuIIB23xMgZ6dttFOHkBJzwLMeTNYfj-JakDsln6ubWtkE69as/s1600/download.jpg" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: cyan;">Aula dias 26 e 27/02/2020 – Objetivo do
período de 17 a 29/02/2020: força.<o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: cyan;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">200m
livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
cachorrinho com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
crawl R4 com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
braçada de costas com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
peito com a mão fechada<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
mergulho<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
medley com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
peito com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
costas duplo com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
peito R2<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
pernada livre segurando o pulbói<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
crawl R5 com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
crawl R8 com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
crawl cabeça fora com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
costas<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m braçada
de peito com pulbói<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
costas<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">100m
medley inverso<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><br /></span></span></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">Total: 2300m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-33492219048597160352020-02-16T08:11:00.002-08:002020-02-16T08:11:28.228-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQMjDk0VWUScV3sJ23PWuejD7XkgKgMl_NEXwzWCoaeBNwqddOFmCyo26P1en9Wf_RDMB84-T2N8366EqLqZG1vrkTzLLiMdidKdpzs4QlP93-lsu0nFQj2B43eJxRCVqWAdSZ_lrMDGQ/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQMjDk0VWUScV3sJ23PWuejD7XkgKgMl_NEXwzWCoaeBNwqddOFmCyo26P1en9Wf_RDMB84-T2N8366EqLqZG1vrkTzLLiMdidKdpzs4QlP93-lsu0nFQj2B43eJxRCVqWAdSZ_lrMDGQ/s1600/download.jpg" /></a></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: lime;">Aula dia 21/02/2020 – Objetivo do período de 17 a 29/02/2020:
força.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m alternando costas e peito
(troca a cada 50m) <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">500m crawl usando paraquedas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m medley de pernada
(golfinho-costas-peito-crawl) – 50m cada estilo – usar prancha enterrada na
água<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">500m crawl com palmar alternar
R par e R ímpar<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m escolher peito ou costas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">400m crawl a cada 200m
executar 10 flexões de braço na borda<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">2 x 100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m nadando qualquer estilo
bem solto <o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">Total:
2400m<o:p></o:p></span></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-9020796779400429272020-02-16T08:10:00.002-08:002020-02-16T08:10:14.380-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYYwihaGx2ZC_8gx_62dxNlVapBZYAMLpPuFSU2p3HBwjHbR1dpr6-UDgwrWgDsKnzARbyr7v8qCtm2we9Tf8Ra87z5GtL6nJpQL1vajzd7ikaPx1meJjX_m76msgr_Po3Ip5hD_HJArE/s1600/24371.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYYwihaGx2ZC_8gx_62dxNlVapBZYAMLpPuFSU2p3HBwjHbR1dpr6-UDgwrWgDsKnzARbyr7v8qCtm2we9Tf8Ra87z5GtL6nJpQL1vajzd7ikaPx1meJjX_m76msgr_Po3Ip5hD_HJArE/s1600/24371.jpg" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: yellow;">Aula dias 19 e 20/02/2020 – Objetivo do
período de 17 a 29/02/2020: força.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m alternando estilos – aquecimento<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">300m crawl – 50m braçada direita com pulbói e palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>50m
pernada com palmateio e palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>50m
braçada esquerda com pulbói e palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>50m
completo com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m vai cachorrinho cabeça fora da água<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta pernada
lateral de crawl <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m alternando estilos <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">300m costas–50m braçada direita com pulbói e palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>50m
pernada com palmateio e palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>50m
braçada esquerda com pulbói e palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>50m
completo com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m vai cachorrinho cabeça dentro da água<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta pernada
lateral de peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m medley (50m cada nado)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">400m crawl com R’s diferentes em cada 100m<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span lang="EN-US" style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%; mso-ansi-language: EN-US;"><span style="color: yellow;">200m costas<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m peito com bastante deslize<o:p></o:p></span></span></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span lang="EN-US" style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%; mso-ansi-language: EN-US;"><span style="color: yellow;">Total:
2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-72877489005654555432020-02-16T08:09:00.000-08:002020-02-16T08:09:06.970-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijrWsBSvczoscPVL5_PvCZw6gdY2O6ZHE10dbmCoT4gSIOiidHHbKWZG-A2IXM3HrG_nthYbBRes8idd-b2kv5MYsXxYvYzX1mnyZqlpn2Dp7moHPxMzi7M1bKB4a3cEiKgkhNcHovJ9I/s1600/5235.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="317" data-original-width="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijrWsBSvczoscPVL5_PvCZw6gdY2O6ZHE10dbmCoT4gSIOiidHHbKWZG-A2IXM3HrG_nthYbBRes8idd-b2kv5MYsXxYvYzX1mnyZqlpn2Dp7moHPxMzi7M1bKB4a3cEiKgkhNcHovJ9I/s1600/5235.jpg" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: red;">Aula dias 17 e 18/02/2020 – Objetivo do
período de 17 a 29/02/2020: força.<o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m escolher somente um nado – aquecimento<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m vai correndo com macarrão abrindo e fechando<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta pernada de costas
20 bem fortes 20 amplas<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m vai fazendo bicicleta (sentar no macarrão)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta crawl
segurando no macarrão<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">2 x 100m medley (25m cada nado)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m vai crawl usando só bb direita (mão fechada)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta costas
usando só bb esquerda (mão aberta)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m peito usando palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m vai costas duplo com pernada de peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta costas
duplo normal<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m crawl R3 com pernada bem forte<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m livre com palmar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m peito com bastante deslize<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m medley inverso(mão fechada no golfinho e peito)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">200m livre<o:p></o:p></span></span></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">Total: 2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-63280831854326448902020-02-09T02:35:00.004-08:002020-02-09T02:35:35.167-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYDu4nC6U8YT_n-TSzHp_u7J7psmj3-cXmIQCOVvaFC_QuOjATOkMCi0fkLvpE7GP7QjLhNIf1diWCPXnnzBKUokAk3Q69D8sg-qpaSfxX1TK6CfHMGJy6XKIdTUaNa2W2Zl-zbZZdbIw/s1600/images+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYDu4nC6U8YT_n-TSzHp_u7J7psmj3-cXmIQCOVvaFC_QuOjATOkMCi0fkLvpE7GP7QjLhNIf1diWCPXnnzBKUokAk3Q69D8sg-qpaSfxX1TK6CfHMGJy6XKIdTUaNa2W2Zl-zbZZdbIw/s1600/images+%25281%2529.jpg" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: purple;">Aula dias 14/02/2020 – Objetivo do
período de 03 a 18/02/2020: crawl.<o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m variando estilos – aquecimento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m vai crawl com os dois
braços a frente da cabeça fazer somente 1 ciclo de braçada após 20 pernadas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>Volta crawl R>2 par<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m vai crawl 2 braçadas para
cada lado passar sempre o dedão no umbigo e terminar bem forte<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>Volta crawl R>3 ímpar<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">2 x 100m medley (25m cada nado)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m vai pernada de crawl cada
10 pernadas fazer uma pernada de peito -Volta peito completo<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m vai crawl com pernada de
golfinho<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>Volta costas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m crawl R7<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m crawl alongando o máximo
a braçada com rotação exagerada de ombros e quadris<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m costas <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m crawl variando os R cada
piscina um R diferente não pode repetir<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m livre<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">Total:
2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-39086259859309780282020-02-09T02:34:00.001-08:002020-02-09T02:34:24.782-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRvIUTIYGVyx6zrCoLxhE-gbsPsMkiyqXvm2Nhyp0mjMmyw1TDWirlAwL-mIYFmfpGhU2mvpqp4kJw7wtef6r94APjEuuKFA6MLWv59F8mcSq-PnvUooI1J4nHQooCew1ntpGYoOF4A2w/s1600/depositphotos_58943861-stock-photo-portrait-of-male-swimmers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="311" data-original-width="450" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRvIUTIYGVyx6zrCoLxhE-gbsPsMkiyqXvm2Nhyp0mjMmyw1TDWirlAwL-mIYFmfpGhU2mvpqp4kJw7wtef6r94APjEuuKFA6MLWv59F8mcSq-PnvUooI1J4nHQooCew1ntpGYoOF4A2w/s320/depositphotos_58943861-stock-photo-portrait-of-male-swimmers.jpg" width="320" /></a></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraph" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: lime;">Aula dias 12 e 13/02/2020 – Objetivo do período de 03 a
18/02/2020: crawl.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m alternar estilos –
aquecimento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m vai ½ piscina crawl
usando só um braço ½ piscina o outro braço<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>Volta crawl R3 com elevação máxima de
braço<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m braçada de crawl R
variados com pulbói<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">2 x 100m medley (25m cada nado)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m vai crawl 4 braçadas para
cada lado<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">Volta pernada lateral de crawl
- os 2 braços para trás<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m vai crawl R5 finalizando
bem forte a braçada<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>volta costas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m vai crawl R2<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>Volta pernada crawl submersa – 1 braço
atrás<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m medley inverso<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m peito com bastante
deslize<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m crawl R6 com pernada bem
forte <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m costas duplo com pernada
de peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m crawl R2 respira para seu
pior lado<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">Total:
2400m<o:p></o:p></span></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-11652875500869965742020-02-06T04:52:00.002-08:002020-02-06T04:52:29.208-08:00<br />
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSKOjlWZGNCtWT4HthWFJxrEm5f-acj6kYQOH1q0HE6k3VolzDg47pCWbi0PmuSnvhUPF25pkPbkPVTuIbdpbpkH1rtAoAaFHixirm4wxLHapPwmIHLR0faqdi1fEmbyMPwiYC6HueaI4/s1600/swimmer137682458-57bc48d83df78c8763ce3874.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="512" data-original-width="768" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSKOjlWZGNCtWT4HthWFJxrEm5f-acj6kYQOH1q0HE6k3VolzDg47pCWbi0PmuSnvhUPF25pkPbkPVTuIbdpbpkH1rtAoAaFHixirm4wxLHapPwmIHLR0faqdi1fEmbyMPwiYC6HueaI4/s320/swimmer137682458-57bc48d83df78c8763ce3874.jpg" width="320" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: magenta;">Aula dias 10 e 11/02/2020 – Objetivo do
período de 03 a 18/02/2020: crawl.<o:p></o:p></span></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">500m (100m livre + 25m pernada
sem prancha com palmateio)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">6 x 50m crawl (1º pernada/ 2º
acelerar as viradas/ 3º pernada/ 4º acelerar as chegadas/ 5º pernada/ 6º
acelerar viradas e chegadas)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m crawl R livre com palmar<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">100m medley inverso<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">5 x 100m crawl em intervalo –
intervalo 45s cada 100m<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">100m solto (menos crawl)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">12 x 25m crawl em velocidade
total – intervalo 30s cada 25m <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m qualquer estilo (menos
crawl) com bastante deslize<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">2 x 100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">Total:
2400m<o:p></o:p></span></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-8394073131033972462020-02-06T04:32:00.003-08:002020-02-06T04:32:58.592-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL7PtDOEdvNa1fu7Ps1kDLsdSFqxYjPxIYFQEB8Ku_hz6eTG1ZNj0Vf4Dkglo9ewpLUC53YwdNHaCjQn3mXUcMVt8sou3OjKM-vqU15jwMMGRCxwRlM71iUyjdQKagJisjPnoHE_zm0cE/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="180" data-original-width="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL7PtDOEdvNa1fu7Ps1kDLsdSFqxYjPxIYFQEB8Ku_hz6eTG1ZNj0Vf4Dkglo9ewpLUC53YwdNHaCjQn3mXUcMVt8sou3OjKM-vqU15jwMMGRCxwRlM71iUyjdQKagJisjPnoHE_zm0cE/s1600/images.jpg" /></a></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="color: yellow;">Aula dias 06 e 07/02/2020 – Objetivo do
período de 03 a 18/02/23020: crawl.<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m nadar qualquer estilo – aquecimento<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m vai pernada de crawl sem prancha<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta crawl R2
jogando a braçada para atrás do corpo<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">150m braçada de crawl com pulbói usa só braço direito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">150m costas duplo<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">150m braçada de crawl com pulbói usando só braço esquerdo<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">100m peito R3<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">150m crawl R6 respiração frontal na hora de respirar<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m vai pernada de crawl com máxima amplitude<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta crawl
R3<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">150m medley – repete golfinho e costas<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m vai crawl R4 com bastante deslize de braço<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta crawl com
pernada bem forte<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">250m costas<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m crawl vai R1 Tarzan<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta
R livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">100m mergulho<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">100m livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="font-family: "arial" , sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">Total: 2300m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-63806959685098731312020-02-03T09:52:00.004-08:002020-02-03T09:52:34.026-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoL9aqJB6QbIi4KH7IcymhEtE9gIcxEpgWKSVLSNaCLDv-6uq6c0MsCUPtAHCCHDUTUYRyr42QbX1yFdUbNN4WpS1z126bCUNpnzEJLDhjIOX_ehGHJxRWzQ_tFOXTJurXOZ5dhUh8ocY/s1600/swimbetter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="1000" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoL9aqJB6QbIi4KH7IcymhEtE9gIcxEpgWKSVLSNaCLDv-6uq6c0MsCUPtAHCCHDUTUYRyr42QbX1yFdUbNN4WpS1z126bCUNpnzEJLDhjIOX_ehGHJxRWzQ_tFOXTJurXOZ5dhUh8ocY/s320/swimbetter.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: cyan;">05/02/2020
– período de 03 a 18/02/2020 – objetivo: crawl + técnica crawl.<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">300m vai costas duplo<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><span style="mso-spacerun: yes;"> </span>Volta crawl usando só uma braçada<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">300m vai braçada de peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><span style="mso-spacerun: yes;"> </span>Volta braçada de crawl 3 bb de cada
lado<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">3 x 100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">300m vai costas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Volta
crawl R4 tocando o ombro em cada bb<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">300m vai mergulho com pernada
de golfinho<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><span style="mso-spacerun: yes;"> </span>Volta crawl R5 alongando bem a
braçada <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">300m vai peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;"><span style="mso-spacerun: yes;"> </span>Volta pernada de crawl com braçada de
peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">300m medley inverso (75m cada
nado)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">300m crawl R par e R ímpar (50m
cada)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: cyan;">Total:
2400m</span><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<table align="left" cellpadding="0" cellspacing="0" hspace="0" vspace="0">
<tbody>
<tr>
<td align="left" style="padding-bottom: 0cm; padding-left: 7.05pt; padding-right: 7.05pt; padding-top: 0cm;" valign="top">
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
</td>
</tr>
</tbody></table>
</div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-45163772043111413082020-02-03T09:50:00.002-08:002020-02-03T09:50:32.138-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg64qcf7zOmuCSsucaqLCLigM79cDhvc1SJvg9d55YRiVdpdeGH9CEOTo9s_O7fLs9uirIIKnItcAPwc1NQc2oylyqq5vpoRObGwYZeJz-5U9G1GvJnRY7ay3ANEtroWW6siN6a_WzQZ5k/s1600/ABEDD3E4-10D9-4C00-9239-012F73FEF28C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="159" data-original-width="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg64qcf7zOmuCSsucaqLCLigM79cDhvc1SJvg9d55YRiVdpdeGH9CEOTo9s_O7fLs9uirIIKnItcAPwc1NQc2oylyqq5vpoRObGwYZeJz-5U9G1GvJnRY7ay3ANEtroWW6siN6a_WzQZ5k/s1600/ABEDD3E4-10D9-4C00-9239-012F73FEF28C.jpg" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: red;">04/02/2020
– período de 03 a 18/02/2020 – objetivo: crawl + técnica crawl.<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">300m vai livre<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta crawl usando só uma braçada<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">300m vai braçada de peito R2<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta braçada de crawl 2 bb de cada
lado<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">3 x 100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">300m vai costas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Volta
crawl R4 tocando o ombro em cada bb<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">300m vai mergulho com pernada
de golfinho<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta crawl R3 alongando bem a
braçada <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">300m vai peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;"><span style="mso-spacerun: yes;"> </span>Volta pernada de crawl com braçada de
peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">300m medley inverso (75m cada
nado)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">300m crawl R par e R ímpar
(150m cada)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: red;">Total:
2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-91586064388836148742020-01-30T04:56:00.003-08:002020-01-30T04:56:35.533-08:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIkXWUnjHnf1mk12tI99uuiHphsl9UeCgv57Wn2k48fzG0yf3_ItSI_45VlgIn7GG_qG8ojE6G1_MNe1isinUgmU0gyBOJLGypJOuOBZAjgzos5fnW4KLYXOJ5BkAx7hBDeUwzdEJuUS0/s1600/Butterfly.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="330" data-original-width="512" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIkXWUnjHnf1mk12tI99uuiHphsl9UeCgv57Wn2k48fzG0yf3_ItSI_45VlgIn7GG_qG8ojE6G1_MNe1isinUgmU0gyBOJLGypJOuOBZAjgzos5fnW4KLYXOJ5BkAx7hBDeUwzdEJuUS0/s320/Butterfly.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: white;">Aula dias 30 e 31/01/2020
– Objetivo do período de 12/01 a 01/02/2020: golfinho.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m costas ou peito – aquecimento<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m vai golfinho braço direito – braço esquerdo grudado ao
lado do corpo<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;"><span style="mso-spacerun: yes;"> </span>Volta
contrário<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m vai braçada de golfinho – respiração lateral<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;"><span style="mso-spacerun: yes;"> </span>Volta braçada
livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m crawl R4<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m vai pernada de golfinho com braçada de peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;"><span style="mso-spacerun: yes;"> </span>Volta
pernada de golfinho com braçada de crawl<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">4 x 50m medley (meia piscina cada nado)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">400m crawl – muda o R a cada 100m<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m vai 3 golfinhadas faz 1 braçada de golfinho – respira
quando faz a braçada<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;"><span style="mso-spacerun: yes;"> </span>Volta peito<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">2 x 100m medley inverso<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">200m livre<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div align="center" class="MsoListParagraphCxSpLast" style="margin-left: 0cm; mso-add-space: auto; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: white;">Total: 2400m</span><o:p></o:p></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-25795453514593065802020-01-27T07:01:00.000-08:002020-01-27T07:01:24.008-08:00<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SKQ1sUmKQZSRVp3YVDFFtzV4AcSJiDW-G0l4gEFilgiuTHwQvkCnKwbwN6BSMH9jn3d6hUjFZO_IbzGU_ZMJVLKRPR1NwgSI_n5VF1WeCMuqVt_g3VOb45ohDHQVut2pqxNedp4sjDo/s1600/dia-nado-borboleta-afp-interna-original.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="379" data-original-width="620" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6SKQ1sUmKQZSRVp3YVDFFtzV4AcSJiDW-G0l4gEFilgiuTHwQvkCnKwbwN6BSMH9jn3d6hUjFZO_IbzGU_ZMJVLKRPR1NwgSI_n5VF1WeCMuqVt_g3VOb45ohDHQVut2pqxNedp4sjDo/s320/dia-nado-borboleta-afp-interna-original.jpeg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: magenta;">29/01/2020
– período de 20/01 a 01/02/2020 – objetivo: borboleta.<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m alternar dois estilos –
aquecimento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m vai pernada de golfinho
braços atrás<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;"><span style="mso-spacerun: yes;"> </span>Volta crawl R3<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m vai braçada de golfinho
com pulbói<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;"><span style="mso-spacerun: yes;"> </span>Volta braçada costas<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m vai golfinho cada 6
pernadas faz 1 braçada de golfinho - Volta crawl R4<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">2 x 100m medley (25m cada
nado)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m vai 2 pernadas de
golfinho de costas faz 1 braçada de peito - Volta crawl R5<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m peito R2 com seu máximo
deslize<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m costas duplo com máximo
deslize<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">200m crawl – respira virando
de costas – depois retoma o nado<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">2 x 100m medley <span style="mso-spacerun: yes;"> </span>inverso (25m cada nado)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">400m alternar 25m peito/75m
crawl <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;"><br /></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: magenta;">Total:
2400m<o:p></o:p></span></span></div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-10583074895114180932020-01-27T06:55:00.000-08:002020-01-27T06:55:11.670-08:00<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbiv20GiLkClmtDjQWlEOCT4ktBY7-D0o0FK-l7ghFSsWsA-oPGLoSVRllOHNxU_PFpbmyYEN4dbubSrlEJPc4ZdPZAvw6nD0m-URDiBPodP2cGkkDR8SQwhRgulNCNFzQM5A-IkZEnVo/s1600/Nado_borboleta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="121" data-original-width="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbiv20GiLkClmtDjQWlEOCT4ktBY7-D0o0FK-l7ghFSsWsA-oPGLoSVRllOHNxU_PFpbmyYEN4dbubSrlEJPc4ZdPZAvw6nD0m-URDiBPodP2cGkkDR8SQwhRgulNCNFzQM5A-IkZEnVo/s1600/Nado_borboleta.jpg" /></a></div>
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<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: lime;">28/01/2020
– período de 20/01 a 01/02/2020 – objetivo: borboleta.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
nadando livre – aquecimento<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
vai pernada de golfinho braços atrás<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>Volta crawl R4<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
vai braçada de golfinho com pulbói<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><span style="mso-spacerun: yes;"> </span>Volta braçada livre – pode escolher<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
vai golfinho cada 10 pernadas faz 1 braçada de golfinho - Volta crawl R2 <o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">2 x
100m medley (25m cada nado)<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
vai 2 pernadas de golfinho de costas faz 1 braçada de peito - Volta crawl R3<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
peito R2 com seu máximo deslize<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
costas com máximo deslize de braçada<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
crawl – respira virando de costas – depois retoma o nado<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">200m
medley (50m cada nado)<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><br /></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">400m
alternar 25m peito/75m crawl <o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;"><br /></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: lime;">Total:
2400m</span><o:p></o:p></span></div>
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<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-90225635371071457592020-01-07T10:11:00.003-08:002020-01-07T10:11:42.727-08:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI8OyWbf_QxjRIiG626H182DJJgLK_I0SawfFw_FzYmkU8cRPX59GpFHTTQ7C7o_mHGC232saViVQbROn-7_j3PgKNPoAJBmSjDtQMpjzxdIcUYpAB7bhVpy-MmEQPHZlzwYYHJUsUhbM/s1600/images+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="415" data-original-width="739" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI8OyWbf_QxjRIiG626H182DJJgLK_I0SawfFw_FzYmkU8cRPX59GpFHTTQ7C7o_mHGC232saViVQbROn-7_j3PgKNPoAJBmSjDtQMpjzxdIcUYpAB7bhVpy-MmEQPHZlzwYYHJUsUhbM/s320/images+%25281%2529.jpg" width="320" /></a></div>
<span style="color: white;"><br /></span>
<span style="color: white;"><br /></span>
<div style="text-align: center;">
<span style="color: white; font-size: x-large;">Voltamos dia 27/01/2020!!!!!</span></div>
<br />
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-8969705291947815032020-01-07T10:08:00.001-08:002020-01-07T10:08:22.001-08:00<br />
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<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiULLWMaHgoR7chWSAfESAPgWprhb7yBcevpib0aOtATaUpUXYG_38PhBoAj8WyGeUS4cieADB6-EXx0qDjph0D0PGAu5Ydn8nQZVXth_Tit4YuLRD3um0kT4W0Kgm3rmNlpXUgNUGRE14/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="173" data-original-width="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiULLWMaHgoR7chWSAfESAPgWprhb7yBcevpib0aOtATaUpUXYG_38PhBoAj8WyGeUS4cieADB6-EXx0qDjph0D0PGAu5Ydn8nQZVXth_Tit4YuLRD3um0kT4W0Kgm3rmNlpXUgNUGRE14/s1600/download.jpg" /></a></div>
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<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><span style="color: yellow;">Aula
dia 10/01/2020 – período de 02 a 18/01/2020 – objetivo: águas abertas.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">300m
alternar 50m peito com 50m livre<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
braçada nado crawl – sempre no meio da piscina utilizar respiração frontal<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
vai pernada de costas<o:p></o:p></span></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta mergulho<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">300m
crawl sem parar – quando chegar próximo a cada borda utilizar respiração
frontal<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
costas<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">2 x
100m medley<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">500m
crawl intocável<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">100m
vai correndo<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta costas duplo com pernada de
peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
vai peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;"><span style="mso-spacerun: yes;"> </span>Volta peito R2<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">200m
crawl usando somente respiração frontal nas piscinas ímpares<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: yellow;">Total:
2400<o:p></o:p></span></span></div>
</td>
</tr>
</tbody></table>
</div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0tag:blogger.com,1999:blog-2375589714778684617.post-24241464016719600412020-01-07T10:06:00.002-08:002020-01-07T10:06:59.179-08:00<br />
<div style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<table align="left" cellpadding="0" cellspacing="0" hspace="0" vspace="0">
<tbody>
<tr>
<td align="left" style="padding-bottom: 0cm; padding-left: 7.05pt; padding-right: 7.05pt; padding-top: 0cm;" valign="top">
<div align="center" class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUfR7XbFcP1MD8gWdyLsaZ6htAluc5pOEONVlBIi4wvSlANTopF8BVF-ur7OPkOr3TiRgPmjeDuAd_NUWGOMEYgqZZyxyFu2PNOCUXSuQpoDT4blal0Tvbmqiz_HRDZ8MAUam2BUoV6xI/s1600/download+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUfR7XbFcP1MD8gWdyLsaZ6htAluc5pOEONVlBIi4wvSlANTopF8BVF-ur7OPkOr3TiRgPmjeDuAd_NUWGOMEYgqZZyxyFu2PNOCUXSuQpoDT4blal0Tvbmqiz_HRDZ8MAUam2BUoV6xI/s1600/download+%25281%2529.jpg" /></a></div>
<div align="center" class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div align="center" class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<span style="color: purple;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; line-height: 107%;">Aulas
dias 08 e 09/01/2020– período de 02 a 18/01/2020 – objetivo: águas abertas.</span><span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m
vai costas completo<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>Volta costas duplo<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">200m
vai peito<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>Volta peito submerso<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">2
x 1000m crawl<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>1º usar
respiração frontal pelo menos 2 vezes em cada piscina – sem parar<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;"><span style="mso-spacerun: yes;"> </span>2º nadar os 1000m
sem parar – usar no máximo 20 minutos para isto<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">2 x
100m medley inverso<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
<div align="center" class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: center;">
<span style="font-family: "Arial",sans-serif; font-size: 22.0pt; line-height: 107%;"><span style="color: purple;">Total:
2600m<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-element-anchor-horizontal: margin; mso-element-frame-hspace: 7.05pt; mso-element-left: -42.8pt; mso-element-top: -30.75pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; text-align: justify;">
<br /></div>
</td>
</tr>
</tbody></table>
</div>
<br />natacao24horashttp://www.blogger.com/profile/14122180294640354938noreply@blogger.com0