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Monday 07 December 2015 - Aerobie
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| | Echauffement: 10' Jbs+planche 400m
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| | Exercice: 5' Minimum mvt cr/ds 200m
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| | Serie: 10x100 R10'' 1000m
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| | Exercice: 6x100 R5'' pullbuoy 600m
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| | Recuperation: 5' Jbs+planche 200m
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| | Volume:2400m Int:Z1 Rpe:4 Charge:240
physis_endurance coordination_rythme flottant_deplacement propulseur_bras propulseur_battements rrr_range |
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Thursday 10 December 2015 - Aerobie
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| | Echauffement: 10' Jbs+planche 400m
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| | Exercice: 5' Minimum mvt cr/ds 200m
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| | Serie: Pyr (100-200-400) R10'' 1000m
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| | Exercice: 6x100 R5'' pullbuoy 600m
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| | Recuperation: 5' Jbs+planche 200m
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| | Volume:2400m Int:Z1 Rpe:4 Charge:240
physis_endurance coordination_rythme flottant_deplacement propulseur_bras propulseur_battements rrr_rythme |
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Tuesday 29 December 2015 - Aerobie
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| | Echauffement: 5' Jbs+planche 200m
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| | Exercice: 5x50 minimum mvts 250m
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| | Serie: 10x50 D2' 500m
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| | Exercice: 250 pullbuoy 250m
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| | Recuperation: 5' dos spl 200m
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| | Volume:1400m Int:Z1 Rpe:3 Charge:180
physis_endurance flottant_deplacement propulseur_bras propulseur_battements |
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Friday 01 January 2016 - Aerobie
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| | Echauffement: 5' Jbs+planche 200m
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| | Exercice: 5x50 rattrapé 0m
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| | Serie: 5x100 D4' 500m
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| | Exercice: 250 pullbuoy 250m
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| | Recuperation: 5' dos spl 200m
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| | Volume:1150m Int:Z1 Rpe:4 Charge:240
physis_endurance flottant_deplacement propulseur_bras propulseur_battements |
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Monday 04 January 2016 - Aérobie
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| | Echauffement: 5min jambes 200m
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| | Exercice: 5x50 min mvt 250m
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| | Serie: 15x50 D1' R5'' 750m E2
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| | Exercice: 5' min mvt pullbuoy 200m
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| | Recuperation: 100 dos 2 bras 100m
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| | Volume:1500m Int:E2 Rpe:4 Charge:240
physis_endurance flottant_deplacement propulseur_bras propulseur_battements rrr_rythme |
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Monday 11 January 2016 - Technique
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| | Echauffement: Training glisse et min. mouvements 0m
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| | Volume:0m Int:Z1 Rpe:4 Charge:180
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Monday 18 January 2016 - Libre
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| | Volume:0m Int:Z1 Rpe:4 Charge:180
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Sunday 24 January 2016 - 5x50 D50''
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| | Echauffement: 10' libre 0m
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| | Test: 5x50 D50'' 250m
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| | Serie: 10x50 D1' 500m
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| | Exercice: 10' pull 0m
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| | Volume:750m Int:Z3 Rpe:7 Charge:315
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Monday 25 January 2016 - Aerobie
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| | Echauffement: 10' libre 500m Z1
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| | Serie: 10x100 D2' 1000m Z1
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| | Exercice: 10' pullbuoy 400m Z1
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| | Volume:1900m Int:Z1 Rpe:7 Charge:315
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Monday 01 February 2016 - Aerobie
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| | Echauffement: 10' libre 400m Z1
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| | Serie: 15x100 D2' 1500m Z1
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| | Volume:1900m Int:Z1 Rpe:6 Charge:270
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Saturday 06 February 2016 - 5x50 D55
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| | Echauffement: 10' libre 0m
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| | Test: 5x50 D55'' 250m
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| | Serie: 10x50 D1' 500m
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| | Recuperation: 5' pull 200m
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| | Volume:950m Int:Z3 Rpe:6 Charge:180
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Monday 08 February 2016 - Technique
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| | Exercice: 10' educ 1bras-rattrapé-dos 2 bras 0m
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| | Serie: 10x100 D2' 1000m Z1
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| | Recuperation: 10' pullbuoy 400m
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| | Volume:1400m Int:Z1 Rpe:6 Charge:180
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Wednesday 17 February 2016 - 5x200
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| | Echauffement: 10' Jbs avec planche+educatifs libre 0m
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| | Serie: 5x200 D3'33-3'40-3'43-3'43-3'50 R30'' 1000m
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| | Recuperation: 20' pullbuoy spl 0m
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| | Volume:1000m Int:Z1 Rpe:7 Charge:350
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Wednesday 02 March 2016 - Technique
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| | Exercice: Virage + ondulation + repositionnement de la tete 0m
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| | Volume:0m Int: Rpe:4 Charge:240
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Tuesday 15 March 2016 - 8x100 D2'
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| | Echauffement: 10' libre 0m
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| | Exercice: 10x50 15m (poussée+flèche+jambes 35 normal) 500m
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| | Serie: 8x100 D2' 800m
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| | Volume:1300m Int: Rpe:5 Charge:300
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Saturday 19 March 2016 - 5x (50-100-50-200) D50"-2'-50"-4'
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| | Serie: 5x (50-100-50-200) D50 2000m
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| | Volume:2000m Int: Rpe:5 Charge:150
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Monday 21 March 2016 - 5x200 D4'
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| | Serie: 5x200 D4' 1000m
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| | Test: Test d'effort CHUV 0m
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| | Volume:1000m Int: Rpe:5 Charge:150
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Sunday 27 March 2016 - 1 x (100 - 200 - 400 - 200 - 100) D2'-4'-8'-4'-2'
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| | Serie: 1 x (100 - 200 - 400 - 200 - 100) D2'-4'-8'-4'-2' 1000m
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| | Volume:1000m Int: Rpe:6 Charge:180
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Monday 28 March 2016 - 4x400 D8'-7'30''-8'-7'
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| | Serie: 400 D7' 400m
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| | Volume:400m Int: Rpe:5 Charge:150
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