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Allenamenti

Allenamento – battuta di gambe senza pinne

Di solito i Master si lamentano un sacco di questa serie ma dopo l’allenamento ne sono sempre entusiasti. La regola di oggi è NIENTE PINNE, non importa quanto tu sia lento nella battuta di gambe! Puoi scegliere se usare o no una tavoletta. Puoi scegliere se battere le gambe sulla schiena o a pancia in giù, perfino lateralmente… ma niente pinne. La battuta di gambe deve essere a Stile o a Dorso, non a Rana né a Farfalla.

Modifiche: se la tua ripartenza iniziale è tra 1:40 e 2:00 elimina i primi 6 X 60 e inizia con i 5 X 50. Se la tua ripartenza iniziale è 2:00 o più inizia dai 4 X 50.

RISCALDAMENTO:

1 x 400 a piacere

SERIE DI RISCALDAMENTO:

1 x 100 battuta di gambe rilassata, a piacere

SERIE PRINCIPALE:

6 X 50 battuta di gambe con una ripartenza che ti dia 20-25 secondi di recupero.
1 x 200 pullbuoy, alterna respirazioni a destra e a sinistra
5 X 50 battuta di gambe togliendo :05 dalla ripartenza. Vedi se riesci a fare tutto solo di gambe, aggiungi una bracciata solo se ti serve per rimanere nei tempi della ripartenza.

1 x 200 (25 remate/25 pullbuoy); remate a scelta
4 X 50 battuta di gambe togliendo :05 dalla ripartenza. Vedi se riesci a fare tutto solo di gambe, aggiungi una bracciata solo se ti serve per rimanere nei tempi della ripartenza.
1 x 100 esercizio di tecnica a piacere
3 X 50 battuta di gambe togliendo :05 dalla ripartenza. Vedi se riesci a fare tutto solo di gambe, aggiungi una bracciata solo se ti serve per rimanere nei tempi della ripartenza..
1 x 100 nuotata in recupero attivo o di nuovo pullbuoy
2 X 50 battuta di gambe togliendo :05 dalla ripartenza. Vedi se riesci a fare tutto solo di gambe, aggiungi una bracciata solo se ti serve per rimanere nei tempi della ripartenza.
1 x 50 nuotata in recupero attivo o di nuovo pullbuoy
1 X 50 battuta di gambe al MASSIMO DELLA VELOCITA’!