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Categories: IntermedioMisto

Allenamento – Corpo e cervello!

Questa serie impegnerà non solo il tuo corpo ma anche la tua mente… proprio quello di cui ha bisogno un nuotatore appena si alza la mattina.

RISCALDAMENTO: 400m (o 10 minuti) a piacere

SERIE DI RISCALDAMENTO: 100m

100 battuta di gambe (a piacere)

SERIE PRINCIPALE #1: da 800m fino a 1600m
Due ripetizioni di: (scegli una colonna e modifica la tua ripartenza scendendo lungo di essa. Le corsie più veloci faranno quattro ripetizioni della colonna più a sinistra.

100 gambe	2:00	2:10	2:20	2:30	2:40	2:50
100 a piacere ma non Stile Libero	1:50	2:00	2:10	2:20	2:30	2:40
100 – 50 a piacere ma non Stile Libero + 50 Stile	1:40	1:50	2:00	2:10	2:20	2:30
Stile Libero	1:30	1:40	1:50	2:00	2:10	2:20

SERIE PRINCIPALE #2: 1200 o 1800
Due ripetizioni di: (la corsia più veloce può farne 3):

150 a piacere ma non Stile Libero
150 (50 a piacere ma non Stile Libero + 50 Stile + 50 a piacere ma non Stile Libero)
150 (50 a piacere ma non Stile Libero + 100 Stile)
150 Stile

I tempi delle tue ripartenze devono diminuire SIA all’interno di ogni ripetizione che di ogni round.

Le nostre corsie veloci hanno fatto:
Round #1 ripartenza: 2:50…2:45…2:40…2:35
Round #2 ripartenza: 2:45…2:40…2:35…2:30
Round #3 ripartenza: 2:40…2:35…2:30…2:25