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Allenamenti

Allenamento – Misti aerobici

Riscaldamento:

1 x 100 stile a scelta
1 x 100 Misti – tecnica
1 x 100 Misti – gambe
1 x 100 stile a scelta con pullbuoy

Serie Principale:

20 x 25
così suddivisi: Tre per ogni stile, uno di gambe, uno di tecnica e uno in accelerazione. 10 secondi di recupero
Due per ogni stile, uno in accelerazione, uno in recupero attivo. 10 secondi di recupero
Uno per ogni stile VELOCE. 10 secondi di recupero
200 recupero attivo con pullbuoy
1 x 500 (pensali come 10 x 100 Misti)
FOCALIZZATI eseguendo con la tecnica migliore che puoi SU:
Farfalla: fase subacquea
Dorso: fase subacquea
Rana: distanza per ciclo di bracciata
Stile Libero: VELOCITÀ. Cerca di battere le gambe alla massima potenza!
8 x 50 Dorso con pullbuoy, rilassato, cercando la massima distanza x bracciata. 10 sec. di riposo
1 x 250 Misti, veloci e così suddivisi:
25 Farfalla, 50 Dorso, 75 Rana, 100 Stile
1 x 100 Misti tecnica
4 x 50 a piacere abbassando il tempo da 1 a 4 (recupero 15 sec)