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Allenamenti

Allenamento – Distanza per nuoto pinnato, di Stefano Konjedic

Come promesso nello scorso post ecco il secondo allenamento di Stefano Konjedic, stavoleta con un lavoro sulla distanza e frequenza cardiaca di soglia.

ALLENAMENTO DI DISTANZA PER NUOTO PINNATO

Riscaldamento:

1 x 500m a piacere senza le pinne
600m tecnica con l’utilizzo della monopinna FOIL
i primi 300m tecnica mista a piacere, i seondi 300m piccole immersioni
600m con le pinne corte

3 da 100m aerobici + 6 da 50m dove si curano le due apnee, massima velocità in tutti e 15 i metri.
(se in vasca da 25m le apnee saranno due, se in vasca olimpionica una sola)

Serie principale:

4 x 200m mantenendo un andatura di soglia (Prima Serie)

6 x 150m mantenendo un andatura di soglia (Seconda Serie)
8 x 100m mantenendo un andatura di soglia (Terza Serie)
10 x 50m mantenendo un andatura di soglia (Quarta Serie)

Defaticamento:

12 x 50m con monopinna FOIL
alterna un 50 di tecnica a piacere e uno tutto in apnea, il riposo tra uno e l’altro è totale
1 x 500m a piacere senza le pinne