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Categories: AllenamentiIntermedio

Allenamento di riapertura piscina! 6 settembre 2012

La tua piscina è rimasta chiusa? Ecco un allenamento che potrebbe aiutarvi a rientrare nel modo giusto alla riapertura del vostro impianto preferito dopo una settimana o due di assenza dalla vasca.

Serie di riscaldamento: 200 m
8 X 25 m
#1-4: Spinta dal bordo in posizione di scivolamento senza fare NULLA eccetto mantenere un ottima streamline e mantenerla fino a che non rompi l’acqua. Scivola per qualche metro e poi nuota a stile per il resto della vasca.
#4-5: Aggiungi la battuta di gambe alla posizione di scivolamento.
#7 & 8: Solida posizione di scivolamento, battuta di gambe e regola la prima bracciata in modo che testa e spalle rompano la superficie appena completi la prima trazione.

Serie Principale: 1800 m
Tre ripetizioni di qu el che segue. La 1 & 2 senza equipaggiamento. La terza con le pinne

4 X 25 Stile Libero; concentrati sulle partenze in posizione streamline e su una rottura dell’acqua lenta e in movimento in avanti. Tieni un occhio sempre in acqua mentre nuoti.

3 X 50 (25 Rana + 25 Stile); concentrati sulla posizione di scivolamento a rana dopo ogni bracciata… e dopo la virata… Tieni un occhio sempre in acqua mentre nuoti a stile.

2 X 75 (25 Dorso + 25 Rana + 25 Stile); stessa cosa fatta in precedenza per Rana e Stile. A Dorso, inizia la vasca con almeno due colpi di gambe a delfino in immersione.

1 X 100 (25 Dorso + 25 Stile + 25 Dorso + 25 Stile); Stesse attenzioni viste in precedenza.

1 X 100 Stile; partenze con scivolamento e un occhio sempre in acqua.

Buona nuotata 🙂