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Categories: AllenamentiEserciziMisto

Allenamento – integra tecnica Farfalla e Rana

Questa serie integra aspetti tecnici di Farfalla e Rana con la normale attività della serie.

Riscaldamento: 400 a piacere

Serie di riscaldamento: 150

3 X 50 a piacere; inizia ogni 50 con 5 cicli di bracciata a Farfalla verticale (vedi video), ritorna al muro e spinta per iniziare i 50.

[iframe http://www.youtube.com/embed/vr9Pm2LG0jU?rel=0 640 480]

Serie Farfalla: 400

4 X 50 di farfalla 3 a sinistra /3 a destra (vedi video) (pinne corte opzionali).

Concentrati su: Allunga bene le mani in avanti ed accentua il movimento del petto verso il basso in modo che le anche siano sparate in alto, SOPRA la superficie dell’acqua ad OGNI bracciata.
Consiglio: Potresti dover diminuire la velocità per riuscire ad eseguire questo movimento esagerato dei fianchi.

[iframe http://www.youtube.com/embed/zpAiKJCT6lo?rel=0 640 480]

1 X 200 alternando 25 Stile Libero e 25 Farfalla 3sinistra/3destra concentrato sui fianchi

Serie Rana: 400

4 X 50 Rana

Concnetrati su: Arriva nella posizione di scivolamento della Rana con la testa bene tra le spalle e leggermente sotto il livello dell’acqua. Sfrutta la spinta di scivolamento finché fianchi e talloni affiorano in superficie.

1 X 200 alternando 25 Stile Libero e 25 Rana concentrato sul mantenere le anche ben alte in acqua

Serie a Stile: 400

8 X 50 Stile Libero; senza respirare dalle bandierine fino a fine vasca; in accelerazione 1-4 e 5-8 (cioè la vasca 2 più veloce della 1, la 3 più veloce della due e così via fino alla 4, poi di nuovo dalla 5 alla 8)

Concentrati su: la posizione delle anche in acqua, che siano ben alte.

Serie Misti: 400

4 X 100 Misti (pinne corte opzionali)

A Farfalla e Rana rallenta e porta i fianchi vicini alla superficie. Va bene fare 3sinistra/3destra per la Farfalla. E per lo stile senza respirare dalle bandierine fino a fine vasca.

Defaticamento: 200