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Categories: AllenamentiIntermedio

Allenamento – Misti, veloci e continui

Misti veloci e senza soluzione di continuità questa settimana.

Riscaldamento:

1 x 400 a piacere

Serie di riscaldamento: 200

8 X 25 a :35 (pinne corte opzionali)
Vasche dispari: Gambe Delfino a pancia in su
Vasche pari: Un esercizio di tecnica a Delfino

Serie principale #1: 1300
Fate questa serie insieme col vostro gruppo! Nuotate 4 ripetizioni di quel che segue senza nessun recupero aggiuntivo tra le ripetizioni. Provate a abbassare il tempo dalla prima alla quarta ripetizione. L’uso delle pinne è a vostra discrezione.

1 X 50 Delfino/Stile a 1:00
1 X 50 Dorso/Stile a 1:00
1 X 50 Rana/Stile a 1:00
1 X 50 Stile/Stile a 1:00
1 X 100 Misti a 2:00

Dopo aver finito 4 ripetizioni di questi 300 m nuotate 100m di recupero attivo

Serie principale #2: 600
Non importa che facciate in gruppo questa serie. Tempo di scegliere quel che vi va, che sia un 400 Misti o un 3 x 200 Dorso!

A scelta UNA di queste opzioni:

Opzione #1: 6 X 100 a piacere; abbassa il tempo 1-3 e 4-6. Recupero di circa 20 secondi.
Opzione #2: 3 X 200 a piacere; abbassa il tempo 1-3 se fai Misti o FRIM; se scegli altri Stili abbassa il tempo 1-2 e parziale negativo per la terza ripetuta. Recupero di circa 30 secondi.
Opzione #3: 1 o 2 X 400 a piacere a seconda della velocità e del tempo a disposizione; parziale negativo E abbassa il tempo 1-2.

Defaticamento: