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Categories: AllenamentiIntermedio

Allenamento con attrezzi FINIS n.1 – Secondo giorno

Ecco quello di cui avrai bisogno per questo allenamento

Attrezzi necessari

Fulcrum PAD (opzionale)
Freestyler
Fulcrum
pinne Z2 (opzionale)
kickboard (opzionale)
Tempo Trainer Pro
Difficoltà:media
Frequenza: da 3 a 6 allenamenti a settimana

SECONDO GIORNO

500 m riscaldamento a piacere
8×50 tecnica a Crawl e a dorso. Recupero tra le serie: 10 secondi
8×25 a Crawl (i primi 4 nuotando la prima metà vasca veloce e la seconda metà lenta, poi il contrario) Recupero tra le serie: 10 secondi
4×25 Crawl, in velocità. Recupero tra le serie: 10 secondi
4×25 Dorso, in velocità. Recupero tra le serie: 10 secondi
10 x 50 gambe con tavoletta Kickboard e Pinne corte Z2
4 x 200 Crawl, respirazione ogni tre bracciate. Recupero tra le serie: 20 secondi
100m recupero a dorso (lenti)
400m Crawl con Tempo Trainer impostato a 1,20″ per i primi 100 m. Ogni 100 metri calo il tempo di 10 centesimi di secondo. (secondi 100m 1,10″, terzi 100m 1,00″, ultimi 100m 0,90″… occhio a non scoppiare)
200 m a piacere di defaticamento

Totale: 2600 m

Allenamento di: Federica M. M.

Inviaci i tuoi allenamenti preferiti a shop@swimmershop.it, li pubblicheremo sul blog!