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Categories: AllenamentiIntermedio

Allenamento – Velocità

La serie di questa settimana offre molte possibilità di praticare partenze, virate veloci e arrivi in velocità.

Serie in velocità: 1350 m
Si compone di tre round co me segue:
5 X 50 m
1 X 200 m recupero in scioltezza

Round #1: i 50 m sono con ripartenza a 1:20
Round #2: i 50 m sono con ripartenza a 1:40
Round #3: i 50 m sono con ripartenza a 2:00

Come fare la serie:
1. Iniziate ogni 50 con un tuffo di partenza (dal blocco o dal bordo vasca)
2. Invece che dare il massimo della velocità in tutte le ripetute da 50 m (nel qual caso potreste non essere in grado di dare il 110% in ogni 50 m), provate un approccio diverso…
* I primi 50 m di ogni round, fate un breakout e le prime 3/4 bracciate veloci, poi rallentate e andate ad andatura sciolta per il resto dei 50.
* I secondi 50 m di ogni round, fate un breakout e le prime bracciate veloci, poi andate a andate ad andatura moderata fino a fine vasca e dopo la virata tornate in scioltezza.
* Sui terzi 50 m mantenete la velocità da gara fino a qualche bracciata dopo la virata.
* Sui quarti 50 m mantenete la velocità per una 40ina di metri.
* Gli ultimi 50 m tutti a velocità massima!!!

Buona nuotata 🙂