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Categories: AllenamentiMisto

Allenamento – Approccio FARTLEK

Questa settimana un approccio fartlek al lavoro di velocità in vasca.

Riscaldamento: 400 a piacere

Serie di riscaldamento: 450
Quattro ripetute con pinne:

1 X 25 gambe Delfino a pancia in sù; inizia con 3 o più colpi di gambe in immersione
1 X 25 gambe Dorso; inizia VELOCE e termina in scioltezza
1 X 25 aumentando la velocità in crescendo; stile o esercizio di tecnica a scelta

3 X 50 Stile Libero, concentrati sull’allungo in avanti e indietro di ogni bracciata; aumenta la velocità in crescendo durante la seconda vasca

Serie principale: 1700

1 X 125 dai blocchi; spingendo negli ultimi 50
225 recupero in scioltezza
1 X 100 dai blocchi; spingendo negli ultimi 50
200 recupero in scioltezza
4 X 25 Delfino o Rana ripartenza a :40; bracciate iniziali VELOCI, dopo la rottura dell’acqua, (2 alla prima vasca, 3 alla successiva, 4 a quella dopo…), rimanendo il più rilassato possibile, quindi finire la vasca con bracciate belle LUNGHE. Assicurati di ESPIRARE durante le bracciate veloci.
50 recupero in scioltezza
1 X 75 dai blocchi; spingi le prime due bracciate e gli ultimi 25 metri rimanendo il più rilassato possibile

75 recupero in scioltezza
4 X 50 Dorso o Stile con ripartenza a 1:15; ad ogni vasca prime 4 o 5 bracciate VELOCI, quindi finire la vasca con bracciate belle LUNGHE.
50 recupero in scioltezza
1 X 50 VELOCE dai blocchi; respirazione come in gara
100 recupero in scioltezza
1 X 50 VELOCE dai blocchi; respirazione come in gara
100 recupero in scioltezza
1 X 25 dai blocchi; in ACCELERAZIONE fino al muro; assicurati di espirare
75 recupero in scioltezza
1 X 25 dai blocchi; inizia VELOCE e ACCELERA fino al muro; assicurati di espirare
75 recupero in scioltezza

Defaticamento: 600

12 X 50 in scioltezza senza ripartenze particolari. A turno un nuotatore sceglie lo stile della ripetuta e la caratteristica tecnica (esempio, sei battute di gambe ogni bracciata, allungo avanti/dietro su ogni bracciata etc.)