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Categories: AllenamentiMisto

Allenamento della settimana – Di velocità

Una serie in velocità questa settimana, ma il tipo di lavoro che dà la carica invece che esaurirti.

Serie Principale: 1800

18 X 100 FRIM (FRIM = Misti ma sostituendo Stile Libero alle vasche che dovrebbero essere nuotate a Delfino)

Ogni due ripetute da 100m ne segue una terza che deve essere eseguita in velocità.

La prima ripetuta in ogni “triade” (prima vasca, quarta vasca, settima vasca…) deve essere ad un andatura di defaticamento. La seconda ripetuta a un ritmo moderato e la terza in accelerazione (veloce ma che lo stile sia sotto controllo, nessuna sbavatura tecnica!).

Tutte le ripetute dovrebbero avere la stessa ripartenza; la quantità di riposo che il nuotatore riuscirà ad ottenere cambierà a seconda degli attrezzi usati e dell’andatura. Stabilisci la tua ripartenza basandoti sui primi 100. Aggiungi 20-25 secondi al tempo che impieghi a fare i primi 100 e quella sarà la tua ripartenza per tutta la serie.

Triade #1 e #4: Senza attrezzi
Triade #2 e #5: usando un pull-buoy (è concesso battere le gambe durante Dorso e Rana – guarda il video sottostante che illustra come calciare con il pullbuoy)
Triade #3 e #6: con pinne corte

(se possibile le PDF in modo da usarle anche per fare Rana – qualora si utilizzassero pinne corte normali sostituite la battuta di gambe Rana con gambe Delfino)

Le triadi #4, 5, e 6 dovrebbero essere un poco più veloci della #1, 2, e 3.

Non sei ancora stanco? Aggiungi altre 9 X 100:
Nella prima triade: nessun attrezzo oppure pullbuoy
Seconda triade: Pinne
terza triade: Pinne e palette

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