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Allenamenti

Allenamento – aerobico con una “strinata” di gambe sul finale

Riscaldamento:

1 x 200 a piacere

Serie Principale:

8 x 25 vasche dispari a Dorso, vasche pari battuta di gambe a Delfino in immersione; recupero :10
9 x 50 a Stile con pull buoy; recupero :10
3 vasche con respirazione ogni tre bracciate
3 vasche con respirazione ogni cinque bracciate
3 vasche con respirazione ogni sette bracciate
8 x 50 vasche dispari a Stile recupero :10, vasche pari battuta di gambe a diminuire il tempo 1-4, recupero :20

4 x 100 Stile Libero diminuire il tempo 1-4
1: recupero :20
2: recupero :15
3: recupero :10
4: recupero :5
1 x 200 pull buoy recupero attivo
1 x 500 battuta di gambe a dorso in posizione di scivolamento con pinne corte Z2
4 x 75 primi 25 remate, secondi 25 gambe a piacere, terzi e quarti 25 a piacere