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Categories: AllenamentiIntermedio

Allenamento – 125 m

RISCALDAMENTO: 400 a piacere

SERIE DI RISCALDAMENTO: 200 m

8 X 25 Stile Libero con Tempo Trainer
Scegli tu il ritmo da impostare ma sincronizza con il BIP il momento in cui ogni mano FINISCE la spinta.

SERIE PRINCIPALE: 1900 m

4 X (100 Stile Libero + 25 battuta di gambe a piacere) con una ripartenza che ti dia 20-25 secondi di recupero
125 dispari= rilassato nello Stile, veloce la parte di battuta di gambe
125 pari = Stile Libero veloce, battuta di gambe rilassata
1 X 50 recupero attivo
4 X (25 Misti + 75 Stile + 25 Misti) con una ripartenza che ti dia 20-25 secondi di recupero
1 X 50 recupero attivo
4 X 125 pullbuoy con 20-30 secondi di riposo; diminuire il tempo nei terzi e quarti 125
Rimani concentrato su un bell’allungo in avanti e all’indietro PER OGNI BRACCIATA
4 X 50 solo gambe con tavoletta triangolare da allineamento e snorkel frontale (se possibile). 10-15 secondi di riposo
50 dispari: Rilassato @circa il 70% di massimale
50 pari: in accelerazione @circa il 85% di massimale
4 X 25 Stile a velocità massima con pinne corte – ripartenza a :45
Due nuotatori affiancati per ogni corsia. È una gara con il tuo compagno di corsia. Devi dare tutto!