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Categories: AllenamentiFacile

Allenamento – lavoro sul ritmo per “principianti”

Ecco un allenamento facile per il quale potrai usare delle pinne corte. Abbiamo cercato di spiegare le singole serie in maniera sintetica. Per qualsiasi dubbio puoi tramite il nostro sito Swimmershop.it, ti risponderemo il prima possibile.

RISCALDAMENTO: 400 a piacere

GAMBE RISCALDAMENTO: 300

10 X 25 con pinne corte; i primi 4 con ripartenza a :35 ; gli ultimi 6 a :30
i 25 dispari: battuta di gambe a delfino sul dorso
i 25 pari: battuta di gambe a dorso
50 in scioltezza di recupero

SERIE DI TECNICA/SERIE DI CONTRASTO: 200

8 X 25 crawl (pinne corte opzionali)
#1: nuota accentuando l’incrociarsi delle braccia sopra la testa (entrando cioè in maniera sbagliata con le mani; mano sinistra che entra davanti alla spalla destra e viceversa)
#2: nuota con bracciate molto più ampie del normale (entrando cioè in maniera sbagliata con le mani; mano sinistra che entra molto più a sinistra della spalla e viceversa)
#3 & 4: metà vasca con incrocio e metà vasca con entrata ampia della mano in acqua
#5 & 6: Nuota come per la #2, metà vasca con la testa fuori dall’acqua e metà con la testa dentro
#7 & 8: Nuota normalmente, concentrandoti sulla tua percezione di dove entrano le mani in acqua

SERIE PRINCIPALE: 1150

Il nostro gruppo di principianti ha indossato pinne corte (leggere) per la maggior parte di questa serie, ma sono opzionali.

1 X 200 Crawl; parziali negativi di almeno 5 secondi (cioè i secondi 100m dovrebbero essere più veloci dei primi 100m di almeno 5 secondi. Controlla il tuo tempo ai 100!)
4 X 25 Crawl con ripartenza a :40; diminuendo il tempo dalla vasca 1 alla 4 (aumentando cioè la velocità di vasca in vasca)
50 recupero
1 X 200 (25 Dorso/25 Crawl); parziali negativi di almeno 5 secondi (cioè i secondi 100m dovrebbero essere più veloci dei primi 100m di almeno 5 secondi. Controlla il tuo tempo ai 100!)
4 X 25 Battuta di gambe a delfino con le braccia lungo i fianchi con ripartenza a :50; diminuendo il tempo dalla vasca 1 alla 4 (aumentando cioè la velocità di vasca in vasca)
50 recupero
3 X 100 CDRC (25 Crawl + 25 Dorso + 25 Rana + 25 Crawl) on 3:00; descend time 1-4

SCARICO: 150

50 in scioltezza
4 X 25 a scelta …nuotata silenziosa… ascolta i rumori della tua nuotata (ingresso della mano, colpo di gambe, testa e rotazione collo) e cerca di non fare alcun rumore mentre nuoti

Totale metri: 2050

(di Barbara Hummel)