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Allenamenti

Allenamento – ogni cosa aerobica!

In Allenamento – ogni cosa aerobica! ci scaldiamo con qualche scatto e poi si passa a velocità di crociera attraverso i misti e serie di resistenza aerobica a Stile libero.

Questo allenamento va bene per nuotatori di abilità intermedia ma puoi aumentare o diminuire le distanze a seconda del tuo grado di abilità o di forma fisica.

Riscaldamento:

1 x 300 a piacere
1 x 200 pull-buoy
1 x 100 gambe
2 ripetizioni di
4 x 50 scatti variabili @ ripartenza base +:10 o :10 di recupero
1 – 25 veloci – 25 rilassati
2 – 25 rilassati – 25 veloci
3 – rilassato
4 – veloce
2 x 100 gambe in accelerazione @ ripartenza base +:30 o :10 di recupero

1 x 100 distanza per ciclo di bracciata

Serie principale:

2 ripetizioni di
6 x 100 a scendere (ogni 2 ripetute – quindi cerco di calare tre volte il tempo)
1 x 100 con pull buoy – distanza per ciclo di bracciata

La prima ripetizione a Stile Libero @ ripartenza base +:15 o :15 di recupero
La seconda ripetizione a Stile Misti @ ripartenza base +:20 o :15 di recupero

Defaticamento: