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Categories: AllenamentiMisto

Allenamento – gambe e Stile, meglio se sulla stessa ripartenza

Serie di 100 spezzati e modificati per trasformarli in circa 50% gambe e 50% nuoto.

SERIE PRINCIPALE: 1700
Questa serie funziona bene se riuscite a tenere tutti sulla stessa ripartenza.

6 X 100 a 3:00 di ripartenza. Consiglio: se riparti “sui :40” avrai il tempo sottratto su ogni 100 senza dover fare nessun calcolo matematico. Può sembrare un sacco di riposo ma il recupero extra dovrebbe spronarti a tenere un’intensità maggiore di battuta di gambe e nuotata
I 100 sono spezzti in questo modo:
Nuota un 25 e riposa esattamente 10 secondi…
Gambe per 50 a piacere e riposa esattamente 10 secondi…
Nuota un 25. Segnati il tempo che hai fatto.
Obiettivo: Tieni il tempo stabile dalla 1 alla 3, abbassa il tempo dalla 4 alla 6. Ma non è finita:

100 recupero attivo

4 X 50 gambe SFORZO ELEVATO a 1:00 di recupero (o qualsiasi altro recupero che dia al gruppo circa 10-15 secondi di riposo)
4 X 25 gambe al MASSIMO SFORZO alla tua ripartenza dei 50 meno 15 secondi

100 recupero attivo

6 X 100 spezzati come prima ma stavolta gambe per i primi e ultimi 25 e nuoti i 50.
Obiettivo: Tieni il tempo stabile dalla 1 alla 3, abbassa il tempo dalla 4 alla 6.