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Allenamenti

Allenamento – spingiamo i nuotatori ad aumentare il ritmo!

La serie di questa settimana offre due modi per incoraggiarti ad aumentare l’andatura e con un trucchetto per variare e scacciare la noia. Allenamento da fine settimana.

RISCALDAMENTO:

1 x 400 a piacere

SERIE DI RISCALDAMENTO:

6 X 75 (25 gambe/25 tecnica/25 stile completo) stile ed attrezzi a scelta
oppure…
Nuota un 400 Misti (attrezzo a scelta) più un 50 in recupro attivo

SERIE PRINCIPALE:

12 X 100 a piacere con lo schema di ripartenza indicato sotto. MA… ogni 100 deve includere un 25 di qualcosa che non sia uguale agli altri 75. Esempio, potrebbe essere una vasca di gambe, di tecnica o anche uno stile diverso. Questa “variazione di 25” può essere inserita ovunque all’interno dei 100. Puoi nuotare questa ripetuta anche come 12 X 100 Misti.
3 X 100 con una ripartenza che ti dia almeno 25 secondi di recupero
3 X 100; togli 5 secondi dalla tua ripartenza iniziale
3 X 100; togli altri 5 secondi dalla tua ripartenza iniziale
3 X 100; togli altri 5 secondi dalla tua ripartenza iniziale

1 x 200 recupero attivo
12 X 100 a piacere con una “variazione di 25” ogni 100. Puoi nuotare questa ripetuta anche come 12 X 100 Misti.
Con queste ripartenze:
3 X 100 con una ripartenza che ti dia almeno 10-15 secondi di recupero (nuota ad andatura aerobica NON VELOCE)
3 X 100; aggiungi 10 secondi dalla tua ripartenza iniziale
3 X 100; aggiungi altri 10 secondi dalla tua ripartenza iniziale
3 X 100; aggiungi altri 10 secondi dalla tua ripartenza iniziale (questi 3×100 falli in accelerazione perché avrai un sacco di recupero tra uno e l’altro)