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Categories: AllenamentiMisto

Allenamento del weekend – andatura e negative split

Com’è il tuo senso dell’andatura sui 100 e 200 metri? La serie di questa settimana chiede ai nuotatori di fare del lavoro a scalare e di parziali negativi… a volte simultaneamente.

Questa serie può essere dura o “soft”. Se vai super lento nella prima parte di ripetute a scalare o se vai super lento nella prima parte delle vasche in negative-split, sarà una serie facile. Se, al contrario, decidi di spingere l’andatura in questi segmenti iniziali allora sarà una serie parecchio faticosa. FRIM significa MISTI ma sostituendo il Delfino con lo Stile Libero.

Serie Principale: 1900 m

2 X 200 Misti, FRIM, o a piacere; 20-30 secondi di riposo; diminuire il tempo di 1-2

100 recupero
2 X 200 a piacere (ma non Misti né FRIM) 30-50 secondi di riposo; negative split ogni 200 E prova a diminuire il tempo di 1-2
100 recupero
A scelta tra…
2 X 200 a piacere; diminuire il tempo di 1-2
4 X 100 a piacere; diminuire il tempo di 1-4
100 recupero
A scelta tra…
2 X 200 a piacere (ma non Misti né FRIM); negative split ogni 200
4 X 100 a piacere (ma non Misti né FRIM); negative split ogni 100