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Categories: AllenamentiMisto

Allenamento – L’aria è carburante

Sperimentiamo oggi come si possa cambiare lo schema della respirazione… nello specifico ponendo l’attenzione su come il concedersi più aria durante il corso di una nuotata possa influenzare andatura, velocità ed energia.

SERIE PRINCIPALE: 2000m

3 X 300 solo braccia. Per i primi 100 aumenta il tuo schema di respirazione di 1 o 2 bracciate. Ad esempio, se normalmente respiri ogni tre bracciate allora passa a ogni 4 o 5 nei primi 100 metri di questa ripetuta. Nei successivi 200 utilizza uno schema di respirazione che ti dia un poco più di aria ma non ancora il tuo normale schema di respirazione. Ad esempio, Se hai aumentato a respirare ogni 5 bracciate nei primi 100m allora passa a ogni 4 o ogni 3 nei secondi 200 m. Se hai bisogno di rallentare per riuscire a mantenere questo schema respiratorio, ALLORA RALLENTA!
4 X 25 Misti (nello stesso ordine dei misti)
3 X 200 solo braccia. Per i primi 100 m aumenta la respirazione come hai fatto precedentemente. Per i secondi 200 m utilizza uno schema di respirazione che ti dia un poco più di aria ma non ancora il tuo normale schema di respirazione. Se hai bisogno di rallentare per riuscire a mantenere questo schema respiratorio, ALLORA RALLENTA!

4 X 25 Misti (nello stesso ordine dei misti)
3 X 100 Stile Libero. Per i primi 50 aumenta la respirazione come hai fatto precedentemente. Per i secondi 50 m respira quanto vuoi. Cerca di diminuire il tempo di 1-3.

Versione modificata per corsie “principianti”: 1250m

3 X 200 solo braccia, respira ogni 3 bracciate nei primi 50, poi ogni 2/ogni 3
4 X 25 con pinne corte PDF, alternando 25m Dorso / 25m Rana
3 X 100 solo braccia, respira ogni 3 bracciate nei primi 50, poi ogni 2/ogni 3
4 X 25 con pinne corte PDF, alternando 25m Dorso / 25m Rana
3 X 50 Stile Libero, respira ogni 3 bracciate nei primi 25. Per i secondi 25 m respira quanto vuoi. Cerca di diminuire il tempo di 1-3.