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Allenamenti

Allenamento di nuoto tecnica e cardio

In questo allenamento di nuoto tecnica e cardio si mescolano per metterti alla prova.

Ecco come miscelare in un allenamento, per nulla noioso, nuoto tecnica e cardio.

Riscaldamento:

1 x 100 Stile completo a piacere
1 x 100 gambe
1 x 100 misti
1 x 100 pull buoy

Serie principale:

3 x 50 @ base o :05 di recupero
1 x 100 pull buoy, distanza per ciclo di bracciata
2 x 75 @ base o :05 di recuper o

1 x 100 pull buoy, distanza per ciclo di bracciata
1 x 100 @ base -:05 o :05 di recupero
1 x 100 pull buoy, distanza per ciclo di bracciata
8 x 100 Stile a piacere (non STILE LIBERO)

Farfalla

3 x 100 50 farfalla/50 Stile @ base +:10 o :10 di recupero
A scendere 1-3
1 x 100 Farfalla veloce @ base +:10 o :10 di recupero
:30 di recupero
4 x 100 pull buoy, distanza per ciclo di bracciata @ base +:10 o :10 di recupero
:30 di recupero

Dorso/Rana

4 x 100 @ base +:10 o :10 di recupero
1- 25 stile a scelta/75 Stile Libero
2 – 50 stile a scelta/50 Stile Libero
3 – 75 stile a scelta/25 Stile Libero
4 – 100 stile a scelta VELOCE
:30 di recupero
4 x 100 gambe VELOCE (gambe a Stile o a Rana) @ base :20 o :10 di recupero
:30 di recupero
10 x 50 battuta di gambe a Delfino su un fianco, :10 di recupero
Se possibile con partenza dal blocco
20 x 25 con pinne corte
5 gambe delfino in immersione @ base +:10 o :05 di recupero
5 Dorso, tecnica perfetta @ base +:10 o :05 di recupero
5 gambe delfino in immersione @ base +:10 o :05 di recupero
5 Dorso tecnica perfetta @ base +:10 o :05 di recupero