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Intermedio

Allenamento – curare i molti aspetti della gara

Oggi inseriamo di nuovo una mini serie di 300m (ve la ricordate? Per vederla inserita in un allenamento eccola qua: “dai la cera, togli la cera“?) che è ottima come parte di recupero. Ti aiuta a concentrarti su molti aspetti importanti di una buona gara: raggiungere facilmente una buona velocità, un’ottima e consistente streamline, il mantenimento della velocità post virata e la consapevolezza che allungare bene la bracciata può essere molto più efficace che agitarsi freneticamente accelerandola male.

SERIE DAI LA CERA TOGLI LA CERA:
Per i 25 usa una ripartenza che ti dia una proporzione di lavoro/recupero di 1:1 (ma anche fino a 1:2). I master di Barbara (l’autrice di questo allenamento) usano :40 durante la stagione e :45 durante il recupero.

Tieni lo stesso stile per tutta la serie.

4 X 25; contando le bracciate per vasca
#1: usa una bella bracciata lunga ma ricorda che stai nuotando e non facendo una serie di tecnica. Trova quindi il giusto equilibrio tra allungo e velocità
#2: Aggiungi una bracciata
#3: Aggiungi un’altra bracciata
#4: Aggiungi un’altra bracciata e assicurati di stare nel tuo tempo
1 x 100 recupero attivo
4 X 25 inizia con un numero di bracciateXvasca alto. Sottrai una bracciata ogni 25 cercando di tenere invariato il tempo x vasca.