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Allenamenti

Allenamento facile in acque libere in circa un’ora

Ecco un allenamento abbastanza facile da praticare in acque libere per una distanza di circa 3000 m (possono sembrare tanti ma riuscirete a farli facilmente). La cosa migliore per metterlo in pratica è nuotare parallelamente alla riva. Puoi usare un semplice orologio impermeabile per tenere traccia dei tempi della serie principale anche se la cosa migliore è usare un timer ad anello che potrai programmare a un minuto e che vibrerà per avvertirti del minuto trascorso.

L’allenamento in acque libere di 3 km, circa 1 ora

Prima di passare all’allenamento ecco cosa è meglio portare con se come equipaggiamento. Di sicuro una Boa per visibilità e sicurezza, consigliamo la pratica boa portaoggetti impermeabile che ti sarà d’aiuto anche come supporto durante le pause.

Se ne hai la possibilità procurati una borraccia da agganciare alla boa per reintegrare di tanto in tanto con una bevanda integratore specifica per nuotatori.

Ultimo consiglio: se proprio volessi essere il più visibile possibile anche una bella cuffia ad alta visibilità potrebbe esserti utile.

Riscaldamento

Allontanati dalla riva nuotando in scioltezza e controllando la posizione (bracciata orientativa – con sguardo) ogni 5 bracciate. 10 minuti

di nuoto senza interruzione.

Serie Principale

10 x (20 bracciate VELOCI a Stile Libero + 20 bracciate in recupero attivo stile a scelta). Da ripetere 2 volte con 1:00 minuto di recupero tra una e l’altra.
6 x 1:00 Stile a ritmo di gara. :30 secondi di riposo dopo ogni minuto.

ortarsi dietro una boa con la borraccia e un integratore sarebbe l’ideale!

Defaticamento

20 minuti fartlek a ritmo moderato (includendo un 10 x 10 bracciate scatto). Se hai bisogno di chiarificazioni su questo puoi leggere Fartlek, cos’è?

Note sulla sicurezza

per sicurezza praticate questo allenamento con un qualche supporto (un compagno o una canoa di supporto). Volendo potete utilizzare un paio di pinne corte come supporto per aiutarvi