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Categories: AllenamentiIntermedio

Allenamento della settimana – Lunedì 7 Settembre 2015

Cosa c’entra Karate Kid con il nuoto?? L’allenamento di questa settimana ha qualcosa da offrire a ogni nuotatore.. ed è il set favorito dell’allenatrice Barbara Hummel (cioè quello che lei preferisce far fare ai suoi master! 😉

Sì, ma cosa c’entra Karate Kid con il nuoto?? I nuotatori scelgono una serie principale tra quelle sottostanti. Tutti i nuotatori poi si raggruppano insieme per fare la serie “Dai la cera. Togli la cera”, indipendentemente da quale scelta faccia il singolo nuotatore per il segmento dei Misti. Per i misti è permesso utilizzare pinne corte da nuoto.

Ecco come funziona il “Dai la cera. Togli la cera”. Farai questa mini-serie almeno una volta in ogni ripetuta.

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.

OPZIONE #1: 1600
Due ripetute della seguente serie:

1 X 400 misti (se vuoi, per le vasche di Delfino puoi fare 4 bracciate a delfino e finirle a Stile Libero).

50-150 recupero in scioltezza, dopodiché raggruppatevi per il “dai la cera…”
1 x “Dai la cera. Togli la cera”
50 recupero in scioltezza, quindi riparti dall’inizio con la seconda ripetuta

OPZIONE #2: 1600
Due ripetute della seguente serie:

2 X 200 Misti, diminuendo il tempo dalla 1 alla 2 (se vuoi, per le vasche di Delfino puoi fare 4 bracciate a delfino e finirle a Stile Libero).
50-100 recupero in scioltezza, dopodiché raggruppatevi per il “dai la cera…”
1 x “Dai la cera. Togli la cera”
50 recupero in scioltezza, quindi riparti dall’inizio con la seconda ripetuta

OPZIONE #3: 1600
Due ripetute della seguente serie: