{"schemaVersion":1,"templateId":"e02","title":"Preparación física para natación","discipline":"especifico","experience":null,"daysPerWeek":1,"availableDays":[0],"scheduledDaysPerWeek":[3],"maximumSessionMinutes":70,"revision":"2026-11-11.2","description":"Fuerza de tracción (dorsal, tríceps), potencia de piernas para salidas y vueltas, core para la línea del cuerpo, estabilidad de hombro y movilidad torácica.","status":"source-guided-editorial-adaptation","sourceTemplateUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/e02.json","rulesUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/logica-programas.json","notice":"Calendario adaptado sin cambiar las sesiones, dosis ni indicaciones de Francisco. Los días disponibles no garantizan que la plantilla encaje: revisá los avisos y los días efectivamente programados. No es un plan individual.","weeks":[{"number":1,"theme":"Pretemporada / período general — semana base del documento","restDays":[1,3,5,6],"sessions":[{"id":"e02-w1-s1","title":"Tracción + hombro","day":0,"slot":"am","minutes":50,"minimumMinutes":30,"priority":"core","activity":"strength","instructions":"Trabajo principal: Dominadas, Remo con pecho apoyado, Pullover en polea con brazos extendidos.","groups":[{"id":"e02-w1-s1-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"e02-w1-s1-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"remo o SkiErg suave + movilidad torácica (rotaciones,\napertura en cuadrupedia) + rotación externa y Y-T-W con banda."}]},{"id":"e02-w1-s1-g2","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s1-g2-e1","catalogId":"lats-dominadas","name":"Dominadas","mode":"reps","sets":4,"reps":5,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":120,"rpe":8,"comments":"INICIAL: jalón al pecho · AVANZADA: con lastre\nPodés aumentar hasta 8 repeticiones por serie."}]},{"id":"e02-w1-s1-g3","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s1-g3-e1","catalogId":"upper-back-remo-con-apoyo","name":"Remo con pecho apoyado","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":8,"comments":""}]},{"id":"e02-w1-s1-g4","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s1-g4-e1","catalogId":"lats-pullover-en-polea","name":"Pullover en polea con brazos extendidos","mode":"reps","sets":3,"reps":12,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"(patrón de tracción del crol)"},{"id":"e02-w1-s1-g4-e2","catalogId":"shoulders-rotacion-externa-en-polea","name":"Rotación externa con banda o polea","mode":"reps","sets":3,"reps":12,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"Repeticiones por lado. · bajada en 3\""}]},{"id":"e02-w1-s1-g5","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s1-g5-e1","catalogId":"traps-elevaciones-en-y","name":"Y-T en banco inclinado","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":""},{"id":"e02-w1-s1-g5-e2","catalogId":"triceps-extension-con-cuerda-en-polea","name":"Extensión de tríceps con soga","mode":"reps","sets":3,"reps":12,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":""}]},{"id":"e02-w1-s1-g6","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s1-g6-e1","catalogId":"forearms-colgado-de-barra","name":"Colgado activo de barra","mode":"time","sets":2,"reps":null,"durationMinutes":0.5,"distanceKm":null,"timeUnit":"s","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":""}]},{"id":"e02-w1-s1-g7","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":3,"preparation":true,"exercises":[{"id":"e02-w1-s1-g7-e1","catalogId":"custom","name":"Vuelta a la calma","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno."}]}]},{"id":"e02-w1-s2","title":"Piernas + potencia","day":2,"slot":"am","minutes":50,"minimumMinutes":30,"priority":"core","activity":"strength","instructions":"Trabajo principal: Salto vertical / al cajón, Sentadilla (goblet → trasera), Hip thrust.","groups":[{"id":"e02-w1-s2-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"e02-w1-s2-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"remo o SkiErg suave + movilidad torácica (rotaciones,\napertura en cuadrupedia) + rotación externa y Y-T-W con banda."}]},{"id":"e02-w1-s2-g2","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s2-g2-e1","catalogId":"quadriceps-salto-al-cajon","name":"Salto vertical / al cajón","mode":"reps","sets":4,"reps":3,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":90,"rpe":null,"comments":""}]},{"id":"e02-w1-s2-g3","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s2-g3-e1","catalogId":"quadriceps-sentadilla","name":"Sentadilla (goblet → trasera)","mode":"reps","sets":4,"reps":5,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":8,"comments":""}]},{"id":"e02-w1-s2-g4","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s2-g4-e1","catalogId":"glutes-hip-thrust","name":"Hip thrust","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":""}]},{"id":"e02-w1-s2-g5","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s2-g5-e1","catalogId":"glutes-salto-horizontal","name":"Salto horizontal desde posición de salida","mode":"reps","sets":4,"reps":3,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":""},{"id":"e02-w1-s2-g5-e2","catalogId":"calves-elevacion-de-talon-de-pie","name":"Elevación de gemelos con carga","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":""}]},{"id":"e02-w1-s2-g6","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e02-w1-s2-g6-e1","catalogId":"glutes-sentadilla-bulgara","name":"Sentadilla búlgara","mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Repeticiones por pierna."}]},{"id":"e02-w1-s2-g7","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":3,"preparation":true,"exercises":[{"id":"e02-w1-s2-g7-e1","catalogId":"custom","name":"Vuelta a la calma","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno."}]}]},{"id":"e02-w1-s3","title":"Cuerpo completo + core","day":4,"slot":"am","minutes":45,"minimumMinutes":30,"priority":"core","activity":"strength","instructions":"Trabajo principal: Lanzamiento de balón por encima de la cabeza al piso, Press con mancuernas en el piso, Remo invertido.","groups":[{"id":"e02-w1-s3-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"e02-w1-s3-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"remo o SkiErg suave + movilidad torácica (rotaciones,\napertura en cuadrupedia) + rotación externa y Y-T-W con banda."}]},{"id":"e02-w1-s3-g2","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":6.8,"preparation":false,"exercises":[{"id":"e02-w1-s3-g2-e1","catalogId":"lats-slam-con-balon","name":"Lanzamiento de balón por encima de la cabeza al piso","mode":"reps","sets":4,"reps":6,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":60,"rpe":null,"comments":""}]},{"id":"e02-w1-s3-g3","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":6.8,"preparation":false,"exercises":[{"id":"e02-w1-s3-g3-e1","catalogId":"chest-press-con-mancuernas-en-el-suelo","name":"Press con mancuernas en el piso","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"(rango de hombro protegido)"},{"id":"e02-w1-s3-g3-e2","catalogId":"upper-back-remo-invertido","name":"Remo invertido","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":""}]},{"id":"e02-w1-s3-g4","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":6.8,"preparation":false,"exercises":[{"id":"e02-w1-s3-g4-e1","catalogId":"hamstrings-peso-muerto-rumano","name":"Peso muerto rumano","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":7,"comments":""}]},{"id":"e02-w1-s3-g5","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":6.8,"preparation":false,"exercises":[{"id":"e02-w1-s3-g5-e1","catalogId":"core-hollow-hold-adaptado","name":"Hollow hold","mode":"time","sets":3,"reps":null,"durationMinutes":0.3333333333333333,"distanceKm":null,"timeUnit":"s","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"(línea del cuerpo)\nExtendé cada serie hasta 30 s."},{"id":"e02-w1-s3-g5-e2","catalogId":"core-plancha-con-toque-de-hombros","name":"Plancha con alcance alternado","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"Repeticiones por lado."}]},{"id":"e02-w1-s3-g6","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":6.8,"preparation":false,"exercises":[{"id":"e02-w1-s3-g6-e1","catalogId":"triceps-fondos","name":"Fondos en banco","mode":"reps","sets":2,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"(si no hay molestia de hombro)\nPodés aumentar hasta 12 repeticiones por serie."}]},{"id":"e02-w1-s3-g7","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":3,"preparation":true,"exercises":[{"id":"e02-w1-s3-g7-e1","catalogId":"custom","name":"Vuelta a la calma","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"caminata suave hasta normalizar la respiración.\nSin estiramientos post entreno."}]}]}]}],"notes":["Para conservar las sesiones y los descansos, la plantilla necesita también miércoles, viernes. Tu disponibilidad no alcanza para ubicarla íntegramente; revisá esos días con Francisco."],"warnings":[]}