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Categories: Allenamenti

Allenamento della Settimana – poche pause perdiana!

Riscaldamento:

400m (o 10 minuti) a piacere
300 m suddivisi in tre ripetizioni di:
2 X 25 gambe – ripartenza a :40
1 X 50 con pull buoy – ripartenza a 1:00

Serie Principale: 1800m

Scatta in avanti… …perdi un sacco di pause… abituatici.

18 X 100 m

Pensa a questa serie come a 6 ripetute di 3 X 100m. Nei primi 100 di ogni ripetuta inizi con una partenza dal blocco. Per i secondi e i terzi 100m con spinta dal bordo. Ogni ripetuta è eseguita con una ripartenza più veloce rispetto alla precedente

(scegli una colonna dalla tabella e spostati verso il basso con le ripartenze).
Quando è necessario prenditi un piccolo recupero extra tra le ripetute per uscire fuori dalla vasca e posizionarti sul blocco. Puoi nuotare lo Stile che ti pare, l’importante è che tu scandisca le ripartenze come indicato nella colonna che hai scelto.

Recupero: