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Categories: AllenamentiIntermedio

Allenamento della settimana – Lunedì 4 Maggio 2015

Ecco un allenamento che potrebbe essere più divertente per l’allenatore che per i nuotatori. È anche più divertente se gli atleti non sanno in anticipo ciò che li aspetta ma lo scoprono a poco a poco…

RISCALDAMENTO: 400 a piacere

SERIE DI RISCALDAMENTO: 200

4 X 50 con una ripartenza/recupero moderato
obiettivo = cercare la migliore streamline fornendo il minimo attrito all’acqua.

SERIE PRINCIPALE: 1500

2 X 200 con una ripartenza/recupero che ti dia circa 20 secondi di riposo
Nuota entrambi i 200 nello stesso modo ma falli alternando 25 gambe/25 nuoto. Ricordati i tempi.
2 X 200 con una ripartenza/recupero che ti dia circa 30-40 secondi di riposo
Nuota entrambi i 200 nello stesso stile
1 X 200 nuotati come i primi 2 X 200
Alterna 25 gambe/25 nuoto riposandoti esattamente 5 secondi ogni 50 m.

Obiettivo = Dovresti cercare di fare un tempo totale uguale o più veloce del tuo tempo precedente.

50 recupero in scioltezza
1 X 200 nuotati come i primi 2 X 200
riposandoti esattamente 5 secondi ogni 50 m.

Obiettivo = Dovresti cercare di fare un tempo totale uguale o più veloce del tuo tempo precedente.

50 recupero in scioltezza
4 X 50 Stile con ripartenza moderata, stesso obiettivo che nel riscaldamento.

SERIE “Dai la cera. Togli la cera”: 300

4 X 25 stesso stile per tutti e 4 i 25. Inizia con un numero di bracciateXvasca basso. Aggiungi una bracciata ogni 25
1 X 100 sciolti
4 X 25 stesso stile per tutti e 4 i 25. Inizia con un numero di bracciateXvasca alto. Sottrai una bracciata ogni 25 cercando di tenere invariato il tempo x vasca.

DEFATICAMENTO: 200