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Categories: AllenamentiMisto

Allenamento della settimana – 29 Maggio 2013

L’allenamento di questa settimana integra serie di tecnica e nuoto… Stile Libero e Dorso.

Riscaldamento: 200m

4 X 50 Dorso (pinne corte opzionali) con virata (vedi video qui sotto) ai primi 25m di ogni 50m. Fai la virata sul braccio con il quale sei meno a tuo agio. Concentrati sullo spingere immediatamente dopo la capriola.

[iframe http://www.youtube.com/embed/-gV40tPZ31k?rel=0 640 480]

Serie Principale: 1800m
Quattro ripetute di quel che segue (pinne corte opzionali):

1 X 50 battuta di gambe a Dorso tenendo solo naso e bocca fuori dall’acqua (gli occhialini sono sott’acqua).
1 X 100 con 50 m di Dorso 2 bracciate destra/2 bracciate sinistra + 50 Dorso.

Obiettivo: mostrare entrambe le spalle ad ogni ciclo di bracciata. Ruota!

Quattro ripetute di quel che segue:

1 X 50 Stile solo braccia con pull buoy alle caviglie. Concentrati su quello che accade al pull buoy. Non puoi vederlo ma cerca di far sì che muova in linea retta mentre avanzi lungo la vasca (non ciondolarlo destra/sinistra!!).
1 X 100 Stile Libero, usando la muscolatura di supporto per stabilizzare il corpo. Concentrati sul nuotare in linea retta evitando che le gambe ciondolino da una parte all’altra.

Quattro ripetute di quel che segue:

2 X 25 con Tempo Trainer; 25 a Stile e 25 a Dorso (trova un ritmo da impostare sul Tempo Trainer che funzioni bene per entrambi gli stili)
1 X 100 con Tempo Trainer; 50 a Stile e 50 a Dorso

Round #1: Tempo Trainer a una cadenza rilassata, ad esempio a 1:20
Round #2: Tempo Trainer a una cadenza più sostenuta, ad esempio a 1:15
Round #3: Tempo Trainer a una cadenza più sostenuta, ad esempio a 1:10
Round #4: Tempo Trainer a una cadenza più sostenuta, ad esempio a 1:05