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Categories: AllenamentiIntermedio

Allenamento – 100 spezzati a Stile

Questo allenamento viene usato spesso prima di una gara perché può fornire una buona predizione sui tempi che poi sarà probabile realizzare in gara. Il “tempo sottratto” di un nuotatore sul decimo 100m e su quello finale può predire con buona approssimazione il tempo sui 100m che si riuscirà a portare a casa il giorno giorno della gara.

Una distanza SPEZZATA viene nuotata inserendo delle pause di recupero come indicato.

SERIE PRINCIPALE #1: 500

5 X 100, spezzati da 10 secondi di recupero dopo i 25 e dopo i 75.
Sottrai 20 secondi dal tuo tempo totale su ogni 100m per avere il tuo “tempo sottratto”.
Se fai questi 100 con un recupero/ripartenza di 3 minuti, e se parti a :40 per ogni nuovo 100, potrai vedere il tuo “tempo sottratto” senza che sia necessario sottrarre 20 secondi.

SERIE DI RECUPERO: 200

8 X 25 con pull buoy con un recupero/ripartenza medio; concentrandoti su respiro rilassato e bracciate lunghe.

SERIE PRINCIPALE #1: 500

5 X 100, spezzati dopo i 25 e dopo i 75 come segue:
#1: Riposa 10 secondi
#2: Riposa 10 secondi
#3: Riposa 20 secondi
#4: Riposa 20 secondi
#5: Riposa 30 secondi
Come in precedenza utilizza una ripartenza sui 3 minuti.
Obiettivo: Calcolare il tuo “tempo sottratto” per ogni 100m. Abbassare il tuo “tempo sottratto” dalla prima alla quinta ripetuta. Il tuo “tempo sottratto” sugli ultimi 100 m spezzati è un buon indice del tempo che potrai fare in gara.

Ecco i risultati dei master dell’allenatrice che ha scritto questa serie
Nuotatore #1: 100 spezzati a Stile = 1:15 Tempo in gara sui 100 (stesso stile) = 1:13.76
Nuotatore #2: 100 spezzati a Stile = 1:05 Tempo in gara sui 100 (stesso stile) = 1:05.67
Nuotatore #3: 100 spezzati a Dorso = 1:14 Tempo in gara sui 100 (stesso stile) = 1:12.83
Nuotatore #4: 100 spezzati a Misti = 1:32 Tempo in gara sui 100 (stesso stile) = 1:26.29
Nuotatore #5: 100 spezzati a Stile = 1:37 Tempo in gara sui 100 (stesso stile) = 1:34.58
Nuotatore #6: 100 spezzati a Rana = 1:23 Tempo in gara sui 100 (stesso stile) = 1:24.87
Nuotatore #7: 100 spezzati a Dorso = :54+ Tempo in gara sui 100 (stesso stile) = :53.23