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Allenamenti

Allenamento – Virate e parziali negativi

RISCALDAMENTO:

1 x 400 a piacere

SERIE VIRATE

4 X 50 con virata a metà vasca per la prima vasca
vasche dispari: Stile libero
vasche pari: Dorso

SERIE PRINCIPALE #1
tre ripetizioni di:

3 X 125 con un recupero di circa 30 secondi; abbassa il tempo dalla 1 alla 3 E nuota gli ultimi 50 di ogni 125 a un’andatura più veloce rispetto ai primi 75.
1 x 75 recupero attivo

prova a cambiare stile o attrezzatura ad ognuna delle tre ripetute. Ad esempio ripet.#1 Stile, ripet.#2 Dorso, ripet.#3 Stile con pinne.

SERIE PRINCIPALE #2:
Obiettivo: lavorare su parziali negativi a elevata intensità.

1 X 200 stile a scelta oppure Misti; parziale negativo sui 200 (i secondi 100 vanno nuotati più veloci dei primi 100)
1 X 200 recupero attivo
1 X 100 stile a scelta oppure Misti; parziale negativo sui 100

DEFATICAMENTO: