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Allenamenti

Allenamento – migliorare le virate!

La serie di oggi vi offre l’opportunità di migliorare le virate… portando le ginocchia al petto!

Prima visualizzate bene le virate dando un’occhiata a questi video:

[iframe https://www.youtube.com/embed/PMrL22jf9hs?rel=0&showinfo=0 640 480]

[iframe https://www.youtube.com/embed/whRmiq0ISP4?rel=0&showinfo=0 640 480]

RISCALDAMENTO:

1 x 400 (o 10 minuti) a piacere

PRATICA DELE VIRATE:

6 X 25 a :45;
inizia ogni 25 dalla posizione sdraiato sull’acqua a pancia in giù (le mani sul bordo vasca, gli occih a grardare il fondo, braccia e gambe distese). Esegui una virata aperta concentrandoti sul portare le ginocchia al mento poi nuota un 25 a piacere.

SERIE STILE/DORSO:

8 X 50 (25 Stile + 25 Dorso); concentrati sul portare le ginochcia al mento indipendentemente che tu utilizzi una vitara aperta o no.

SERIE RANA/STILE:

4 X 75 a 1:30; concentrati sul portare le ginochcia al mento.
75 Dispari: Stile/Rana/Stile
75 Pari:Rana /Stile/Rana

SERIE PULL BUOY:

4 X 125 pull buoy; concentrati sul mantenere rilassata la parte posteriore del collo.

SERIE MISTI:

12 X 50 a 1:00 o 1:05 o 1:10
Nuota per tre volte il seguente (concentrati sul portare le ginochcia al mento ad ogni virata):
Farfalla/Dorso
Dorso/Dorso
Rana/Stile
Stile/Stile

DEFATICAMENTO: