{"id":11277,"date":"2026-10-08T18:25:00","date_gmt":"2026-10-08T18:25:00","guid":{"rendered":"https:\/\/www.gsandr.pl\/?page_id=11277"},"modified":"2026-10-08T19:12:53","modified_gmt":"2026-10-08T19:12:53","slug":"25-treningow","status":"publish","type":"page","link":"https:\/\/www.gsandr.pl\/index.php\/25-treningow\/","title":{"rendered":"25 TRENING\u00d3W"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"11277\" class=\"elementor elementor-11277\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9b491e0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9b491e0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c12c01a\" data-id=\"c12c01a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5ba878e elementor-widget elementor-widget-image\" data-id=\"5ba878e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/1-819x1024.png\" class=\"attachment-large size-large wp-image-11279\" alt=\"\" srcset=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/1-819x1024.png 819w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/1-240x300.png 240w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/1-768x960.png 768w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/1-600x750.png 600w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/1.png 1080w\" sizes=\"(max-width: 819px) 100vw, 819px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-8f495e0\" data-id=\"8f495e0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b89be46 elementor-widget elementor-widget-text-editor\" data-id=\"b89be46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Od 2 pa\u017adziernika, opublikujemy treningi p\u0142ywackie (z podzia\u0142em na 5 blok\u00f3w) w cyklu przygotowuj\u0105cym do startu w Zimowych Mistrzostwach Polski Masters &#8211; na dystansach sprinterskich.<\/p><p>Zach\u0119camy do korzystania \ud83d\ude42 A je\u015bli wolisz opcj\u0119 spersonalizowan\u0105 &#8211; skontaktuj si\u0119 z jednym z naszych Trener\u00f3w \/ jedn\u0105 z Trenerek!<\/p><p><b>UWAGA<\/b>: treningi nie uwzgl\u0119dniaj\u0105 specjalizacji stylowej &#8211; ale b\u0119dzie ona zaznaczana w opisie trening\u00f3w.<\/p><p><b>BLOKI:<\/b><\/p><p>1. Technika + baza<\/p><p>2. Si\u0142a + tempo<\/p><p>3. Specyfikacja 50 \/ 100 m<\/p><p>4. Specjalizacja startowa<\/p><p>5. Szczyt<\/p><p><b><i>Pobierz aplikacj\u0119 Garmin Clipboard aby wy\u015bwietla\u0107 treningi na swoim Garminie \ud83d\ude42<\/i><\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5449697 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5449697\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d992223\" data-id=\"d992223\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a70267d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"a70267d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d8b7f4c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d8b7f4c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2929de3\" data-id=\"2929de3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc3fe72 elementor-widget elementor-widget-text-editor\" data-id=\"cc3fe72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>BLOK nr 1<\/strong> &#8211; TECHNIKA + BAZA<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0d15c2e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0d15c2e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1160b46\" data-id=\"1160b46\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-aff4253 elementor-widget elementor-widget-image-gallery\" data-id=\"aff4253\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-gallery\">\n\t\t\t\n\t\t<style>\n\t\t\t#gallery-2 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-2 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 20%;\n\t\t\t}\n\t\t\t#gallery-2 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-2 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-2' class='gallery 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https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/3-768x960.png 768w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/3-600x750.png 600w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"aff4253\" data-elementor-lightbox-title=\"4\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MTEyODIsInVybCI6Imh0dHBzOlwvXC93d3cuZ3NhbmRyLnBsXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDI2XC8xMFwvNC5wbmciLCJzbGlkZXNob3ciOiJhZmY0MjUzIn0%3D\" href='https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/4.png'><img decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/4.png\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/4.png 1080w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/4-240x300.png 240w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/4-819x1024.png 819w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/4-768x960.png 768w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/4-600x750.png 600w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"aff4253\" data-elementor-lightbox-title=\"5\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MTEyODMsInVybCI6Imh0dHBzOlwvXC93d3cuZ3NhbmRyLnBsXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDI2XC8xMFwvNS5wbmciLCJzbGlkZXNob3ciOiJhZmY0MjUzIn0%3D\" href='https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/5.png'><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/5.png\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/5.png 1080w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/5-240x300.png 240w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/5-819x1024.png 819w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/5-768x960.png 768w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/5-600x750.png 600w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"aff4253\" data-elementor-lightbox-title=\"6\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MTEyODQsInVybCI6Imh0dHBzOlwvXC93d3cuZ3NhbmRyLnBsXC93cC1jb250ZW50XC91cGxvYWRzXC8yMDI2XC8xMFwvNi5wbmciLCJzbGlkZXNob3ciOiJhZmY0MjUzIn0%3D\" href='https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/6.png'><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/6.png\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/6.png 1080w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/6-240x300.png 240w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/6-819x1024.png 819w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/6-768x960.png 768w, https:\/\/www.gsandr.pl\/wp-content\/uploads\/2026\/10\/6-600x750.png 600w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"aff4253\" data-elementor-lightbox-title=\"7\" 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\/>\n\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b1243a0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b1243a0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b452982\" data-id=\"b452982\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f86bcd2 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"f86bcd2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-226cc7e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"226cc7e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9779fd9\" data-id=\"9779fd9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1817bbb elementor-widget elementor-widget-text-editor\" data-id=\"1817bbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>BLOK nr 2<\/strong> &#8211; SI\u0141A + TEMPO (wkr\u00f3tce)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Od 2 pa\u017adziernika, opublikujemy treningi p\u0142ywackie (z podzia\u0142em na 5 blok\u00f3w) w cyklu przygotowuj\u0105cym do startu w Zimowych Mistrzostwach Polski Masters &#8211; na dystansach sprinterskich. Zach\u0119camy do korzystania \ud83d\ude42 A je\u015bli wolisz opcj\u0119 spersonalizowan\u0105 &#8211; skontaktuj si\u0119 z jednym z naszych Trener\u00f3w \/ jedn\u0105 z Trenerek! UWAGA: treningi nie uwzgl\u0119dniaj\u0105 specjalizacji stylowej &#8211; ale b\u0119dzie&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""},"footnotes":""},"class_list":["post-11277","page","type-page","status-publish","hentry"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/pages\/11277","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/comments?post=11277"}],"version-history":[{"count":17,"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/pages\/11277\/revisions"}],"predecessor-version":[{"id":11314,"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/pages\/11277\/revisions\/11314"}],"wp:attachment":[{"href":"https:\/\/www.gsandr.pl\/index.php\/wp-json\/wp\/v2\/media?parent=11277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}