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Categories: AllenamentiIntermedio

Allenamento – Ispirato da Roque

Ecco una breve serie ispirata all’esercizio di bracciata lunga a Rana dell’Olimpionico Roque Santos.

Iniziate guardando il video dell’esercizio di Roque almeno un paio di volte.

Serie breve: 1000
10 X (75 + 25 recupero attivo)

I 75 vengono nuotati così:
25 Rana con 2 colpi di gambe in più in immersione (in pratica l’esercizio di Roque 3 sotto / 1 sopra.)
25 Rana con 1 colpi di gambe in più in immersione (in pratica l’esercizio di Roque 2 sotto / 1 sopra.)
25 Rana
L’unica vasca che inizia con una bracciata in immersione è l’ultima a rana; nelle prime due vasche inizia invece con l’esercizio.
Appena finisci i 75 vira e fai 25 m di recupero attivo. Quando finisci il recupero attivo prenditi circa 10 secondi di riposo extra prima di iniziare i successivi 75m. Cerca di tenere questi “100” su un tempo preciso. Esempio, se nuoti i 75 in 1:15, la tua ripartenza per i 100m dovrebbe essere a circa 2:15

Obiettivi: Minimizzare l’attrito acquisendo una streamline migliore dopo ogni bracciata e colpo di gambe. Questo è particolarmente difficile (e importante) da fare durante i 75m di vasche a rana. Prova a diminuire il tempo della ripartenza durante la serie, anche se fosse di un secondo o due.

Questa è un’ottima serie per utilizzare il Tempo Trainer PRO. Ti aiuterà a mantenere costanti bracciate e battuta di gambe.