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Allenamenti

Allenamento – Dorso, concentrandosi sull’equilibrio

Distanza totale: 3000 m

Riscaldamento:
1 x 100 Stile Libero
1 x 100 Dorso
1 x 200 gambe Stile
1 x 100 Stile con pull buoy
1 x 100 Dorso con pull buoy
20 x 25 con recupero :10
1- Dorso solo braccio destro
2 – Dorso solo braccio sinistro
3 – Dorso 3 bracciate destro/3 bracciate sinistro
4 – Dorso completo ponendo molta attenzione sull’esecuzione tecnica corretta
5 – Vasca in accelerazione
10 x 50 con recupero :10 e pinne corte
Rottura dell’acqua il più tardi possibile (ma non oltre la linea dei 15 metri)
1 x 200 Stile con pullbuoy

Serie Principale:

1 x 500 a velocità intensa (75 Dorso, 25 Delfino o Rana)
4 x 100 Stile con pull buoy con recupero di :15
1 x 50 Dorso, 1 x 50 Stile (cerca di fare lo stesso numero di cicli di bracciata. Ad esempio se fai 12 cicli per 50 m (24 bracciate) a Dorso cerca di fare lo stesso a Stile.
1 x 100
vasche dispari – gambe a Stile in posizione di scivolamento
vasche pari – remate a dorso