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Allenamenti

Allenamento – master e andatura di soglia aerobica

La serie di oggi aiuterà i master a determinare la loro andatura di soglia aerobica (AT)

Riscaldamento:

1×400 a piacere
4 X 50 a piacere ma iniziando ogni 50 con 20 secondi di battuta di gambe in verticale e SENZA spingersi dal muro per iniziare i 50. Inoltre non nuotare mai fino al muro alla fine di ogni 50.

Serie principale:
Lo scopo di queta serie è di stabilire la tua andatura di soglia aerobica. È l’andatura per 100m che puoi sostenere nuotando continuamente dai 15 ai 30 minuti. Per calcolarla prendi la media delle tue tre nuotate da 400 m (vedi sotto). Converti il tempo in secondi, esempio 4:55 = 295 second i. Dividi i secondi per 4 per ottenere la tua andatura sui 100m, esempio 295 diviso 4 = 73.75 = 1:13.75 di andatura di soglia aerobica.

I 400 devono essere nuotati in andatura di soglia aerobica. Pensa SOSTENIBILE. Mentre nuoti chiediti: posso tenere questo ritmo ancora per 10 minuti? Se la risposta è NO allora rallenta.

Nuota tre ripetizioni di:

1 X 400 Stile Libero
1 X 50 recupero attivo
8 X 25
Vasche dispari: a piacere; massima distanza per bracciata con ripartenza a :30 o :35
Vasche pari: a piacere; accelerazione con ripartenza a :35 o :40

Defaticamento: