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Intermedio

Allenamento – Misti e scatti

L’allenamento di misti di oggi è ispirato alle progressioni piramidali del crossfit

RISCALDAMENTO:

1 x 400 a piacere

SERIE RISCALDAMENTO:

1 x 200 a Stile a coppie. Velocità rilassata. quello che sta in testa passa dietro ogni 50 m.

SERIE PRINCIPALE

Fatela in gruppo. Per diminuire la difficoltà potete sostituire la Farfalla con un esercizio di tecnica a Farfalla… oppure nuotare tre bracciate a farfalla e il resto della vasca a Stile.
Se è necessario per riuscire a rimanere dentro la ripartenza puoi indossare pinne corte.
Prendi 20-30 secondi in più di riposo prima di iniziare una nuova ripetizione.

Nuota tre volte questo:

25 Farfalla a :30
25 Farfalla + 50 Dorso a 1:30
25 Farfalla + 50 Dorso + 75 Rana a 3:00
25 Farfalla + 50 Dorso + 75 Rana + 100 Stile a 5:00
3 X 50 Stile con le seguenti ripartenze aumentando la velocità 1-3
Nella Ripetizione 1: i 50 a Stile sono con ripartenza a 1:00 (vasca da 25)
Ripetizione 2: i 50 a Stile sono con ripartenza a 0:55
Ripetizione 3: i 50 a Stile sono con ripartenza a 0:50

DEFATICAMENTO: