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Allenamenti

Nuoto, allenamento anaerobico con andatura da gara (di Steve Bratt)

In Nuoto, allenamento anaerobico l’allenatore statunitense Steve Bratt propone un allenamento anaerobico ad andatura di gara per nuotatori che vogliono migliorare la propria velocità.

Questo allenamento anaerobico migliorerà la velocità e il e il buffering del lattato. Presto un altro allenamento del coach Bratt per la potenza aerobica!

Riscaldamento:

1 x 400 uno stile solo a tua scelta
2 x 100 Misti solo gambe SENZA tavoletta (o con una tavoletta superleggera)
4 x 100 Stile Libero @ 1:40. In ogni 100m cerca di andare giù con il tempo di almeno due secondi!

Serie di ingresso:

3 x 300 di tecnica a Stile Libero oppure gambe Misti senza tavoletta. Cerca di fare la serie di tecnica a Stile entro i 4:30 e i misti di gambe in 6:00.

Serie principale

4 x 100 con andatura di gara 400m @ 2:00.
2 x 50 con andatura di gara 200m @ 1:00.
1 x 200 recupero attivo a Stile Libero
4 x 200 Stile Libero respirando ogni tre, quattro, cinque, sei e poi sette bracciate @ 3:30