Table 4.
Combined training program in water
| Mesocycle | Microcycle (Weeks) | Sessions per mesocycle | Series per session |
Strength exercise
|
Aerobic exercise
|
Total time | ||||
|---|---|---|---|---|---|---|---|---|---|---|
| Runtime in the series | Speed of execution | Time of active recovery between series | Time of exercise in the series | Intensity (% Fcmáx) | Time of active recovery between series | |||||
| 1 | 1 - 2 | 6 | 2 | 30 sec | maximum | 1 min | 10 min | 70% | 1 min | 44 min |
| 2 | 3 - 5 | 9 | 3 | 20 sec | maximum | 1 min | 15 min | 75% | 1 min | 49 min |
| 3 | 6 - 8 | 9 | 4 | 15 sec | maximum | 1 min | 20 min | 80% | 1 min | 59 min |