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Misto

Allenamento – lavori sull’andatura

Si lavora sull’andatura oggi …in molti modi. Quando ti si chiede di fare una nuotata in parziale-negativo significa che la seconda metà della nuotata deve essere più veloce della prima. Di conseguenza devi tenere d’occhio il contasecondi mentre nuoti e non solo alla fine.

Il modo più facile per capire se hai fatto bene un negative split è di prender eil tempo a metà strada dopodiché dedurre quale dovrebbe essere il tuo tempo totale raddoppiando quel numero. Ad esempio mettiamo che nuoti i primi 200 di un 400 in 3 minuti. Radoppiando ottieni 6 minuti, QUINDI se riesci a terminare i 400 restando sotto i 6 minuti hai nuotato in parziale negativo.

SERIE PRINCIPALE:
Durante la serie troverai alcune nuotate “a piacere”. Puo scelgiere con che stile farle ma devi tenere quello per tutta la ripetuta.

1 X 400; parziale negativo di almeno 5 secondi.
4 X 50 a piacere con una ripartenza che ti dia almeno 20 secondi di riposo; diminuisci il tempo da 1 a 4.
1 X 300; parziale negativo di almeno 5 secondi.
4 X 50 a piacere con una ripartenza che ti dia almeno 20 secondi di riposo; diminuisci il tempo da 1 a 4.
1 X 200; parziale negativo
4 X 50 a piacere con una ripartenza che ti dia almeno 20 secondi di riposo; diminuisci il tempo da 1 a 4.
3 X 125 a piacere con una ripartenza che ti dia almeno 30 secondi di riposo; diminuisci il tempo da 1 a 3 .
25 recupero attivo