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Categories: Allenamenti

Allenamento della settimana – recupero post velocità

La serie di questa settimana è pensata per essere una serie di recupero per il giorno seguente ad un allenamento di velocità.

RISCALDAMENTO: 400 a piacere

SERIE di RISCALDAMENTO: 200

200 nuotando line drafting (nuotare in fila indiana uno dietro l’altro molto vicini). Il nuotatore in testa alla fila passa in fondo alla stessa ogni 50 metri.

SERIE PRINCIPALE: 2200

1 X 400 a scelta tra stile completo o solo braccia con pull buoy; se scegliete pull buoy utilizzate uno schema di respirazione esteso (tipo 2:3)
2 X 75 a piacere, andatura rilassata
1 X 400 Misti (solo gambe/stile completo/solo gambe/stile completo per ogni stile); pinne corte

opzionali
2 X 75 a piacere, andatura leggermente più veloce rispetto ai 2×75 precedenti
1 X 400 a scelta tra stile completo o solo braccia con pull buoy; se scegliete pull buoy utilizzate uno schema di respirazione esteso (tipo 2:3)
2 X 75 a piacere, andatura leggermente più veloce rispetto ai 2×75 precedenti
1 X 400 Misti (solo gambe/stile completo/solo gambe/stile completo per ogni stile); pinne corte opzionali
2 X 75 a piacere, il più velocemente possibile