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Intermedio

Allenamento – intensità controllata e fondamenta solide

Riscaldamento:

100 Stile Libero
100 gambe Misti
100 Tecnica Misti

2 ripetizioni di

1 x 50 gambe/tecnica con recupero :10 secondi
1 x 50 tecnica/nuotata con recupero :10 secondi
1 x 100 Stile libero, scatto veloce, con recupero :10 secondi

Serie principale:

4 x 100 con recupero :20 secondi
1 x : 75 Stile Libero + 25 lo stile in cui ti senti più debole
1 x 100 pull buoy in recupero attivo
4 x 100 con recupero :10 secondi
1 x : 75 Stile Libero + 25 lo stile in cui ti senti più forte

1 x 100 pull buoy in recupero attivo
1 x 500 gambe con pinne corte, senza tavoletta (al limite con snorkel frontale). Gambe Stile o Delfino, curare al massimo la fase subacquea post-virata
Ripeti 4 volte questi 5 x 25 (uno per ogni stile), 10 secondi recupero
1 – gambe
2 & 3 tecnica
4 – nuotata
5 – remate