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Allenamenti

Allenamento – allenamento tra due recuperi

Allenamento – allenamento tra due recuperi – Nuoto on line

Allenamento tra due recuperi è un allenamento per nuotatori di CJ Fiala (Sports Marketing Lead per FINIS e agonista di livello mondiale, due volte qualificato alle Olimpiadi, gara preferita i 50 Stile Libero).

Nel mondo del nuoto odierno molti nuotatori sono costretti a un periodo di tapering (scarico) doppio in brevi periodi di tempo. Indipendentemente dal tipo di competizione, ad oggi ai unotatori viene chiesto di performare al massimo livello molto più spesso della classica scadenza “una volta alla fine dell’anno”!

Sfruttare al meglio e nel modo corretto il lasso di tempo tra queste due competizioni è essenziale per riuscire alla fine della stagione! Una scuola di pensiero sostiene che i nuotatori debbano dare e faticare un pochino di più per avere qualcosa da recuperare durante la fase di scarico. La serie di allenamento/progressione di oggi aiuterà a s imulare un allenamento di metà stagione

diminuendo un poco sulle quantità.

Aprire i polmoni:

8 x 25 Gambe Delfino in subacquea a :45

Sentiti libero di utilizzare pinne corte, aggiungere resistenze (tipo paracadute regolabile), etc.

4 x 75 Scendere nel conteggio bracciate e respirazione
#1 – 11 bracciate per vasca, 5 respirazioni per vasca
#2 – 10 bracciate per vasca, 4 respirazioni per vasca
#3 – 9 bracciate per vasca, 3 respirazioni per vasca
#4 – 8 bracciate per vasca, 2 respirazioni per vasca

Ritrovare la velocità:

4 x 125 all’85% del massimale
100 stile completo [alla virata tieni la posizione dopo la capriola per 5 secondi con i piedi sul muro]
25 al 100% di sforzo massimale
6 x 50 così suddivisi:
25 senza respirare
25 in accelerazione
4 minuti di recupero
1 x velocità di gara con partenza dai blocchi cercando di fare il tuo miglior tempo