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Categories: AllenamentiMisto

Allenamento della settimana – il campo d’addestramento

Oggi lavoriamo su alcune abilità per il triathlon: progettazione dell’andatura; vista; partire da “zero;” e come abituarsi a un’andatura sostenibile dopo averla spinta fino alla prima boa.

Prima di iniziare avrai bisogno di organizzare alcune “stazioni” sul bordo vasca. Qualche tappetino morbido (vanno bene anche delle tavolette se non hai tappetini), Palla fisioterapica per i crunch (addominali), hula hoops, palle mediche e corde (per il salto alla corda).

Riscaldamento:

400 a piacere

Serie andatura:

200
da fare insieme a qualche compagno. Si nuota in fila indiana, il primo decide l’andatura gli altri gli stanno dietro, ogni 50 si cambia il capofila.

Serie Principale: 1700-2000 m

5 X 200
Inizia ogni 200 con circa 30 secondi di allenamento a secco. Ad esempio: 10 pushup (flessioni o piegamenti che dir si voglia) o addominali, 30 secondi di hula hoop, 30 secondi holding plank (vedi immagine in basso), 30 secondi di salto della corda. Quindi tuffati e nuota VELOCE fino a fine vasca. Vai veloce ma in maniera controllata (non devi “dare tutto”). Dopo i 25 metri tieni un’andatura che pensi di poter sostenere per la durata di una lunga nuotata. Controlla le pulsazioni dopo ogni 200. Dovresti essere nella tua zona aerobica e non alla soglia. Se le tue pulsazioni sono sopra i ~130 allora rallenta per i successivi 200. Se vuoi puoi fare i 200 con un pull buoy.

200 di recupero… uno stile a scelta tranne Stile Libero
Pinne e solo gambe vanno anche bene.
9 (o 7 o 5) X 100 a un ritmo sostenibile, aerobico
I 100 m vasche dispari: Inizia con qualche bracciata, poi vira con una capriola e ritorna al muro di partenza per iniziare i veri 100.
I 100 m vasche pari: Scegli se solo braccia con pull buoy o nuotata completa, cerca di “allenare la vista” guardando come faresti in acque libere almeno tre volte alla seconda e quarta vasca.

Defaticamento: