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Allenamenti

Allenamento con palette nuoto e pull buoy – ottenere il massimo

Foto: mad wave

Allenamento con palette nuoto e pull buoy, sembra facile ma non lo è

Pull buoy e palette nuoto sono i primi due attrezzi che vengono in mente se si parla di allenarsi in piscina.

In questo allenamento da 2200 m in totale useremo un alternanza di palette nuoto e pull buoy con distanze variate che ci permetteranno di stimolare adeguatamente la risposta cardiovascolare e muscolare del nostro corpo. In maniera molto allenante.

L’idea di basare questo allenamento su intervalli di recupero piuttosto che su ripartenze ci permette di classificarlo come di livello facile. Questo non vuol dir che non possa essere una sfida anche per i nuotatori più esperti. Basterà sostituire alle pause delle ripartenze adeguate et voilà, il gioco di alzare la difficoltà è fatto.

Per quei nuotatori meno esperti che volessero cominciarea cimentarsi con facili ripartenze ecco qua come calcolarle in maniera rapida e abituarsi al modo migliore di allenarsi in piscina: Come calcolare la ripartenza nel tuo allenamento di nuoto.

Ma bando alle ciance ed ecco le serie da usare come allenamento o da inserire nel tuo allenamento.

Riscaldamento:

200 a piacere in scioltezza
4×75 con palette nuoto potenziamento e pull buoy
2×50 a piacere

Serie principale:

2×100 Pull Buoy e palette, recupero :20 secondi
6×50 Stile completo a piacere, recupero :20 secondi
2×75 Pull buoy, recupero :15 secondi
5×50 Stile completo, recupero :20 secondi
1×100 Stile completo a piacere, recupero :30 secondi
1×300 Pull buoy, recupero :30 secondi

Defaticamento:

5×50 in recupero attivo

P.S. ho inserito i link alle palette nuoto e al pull buoy che ritengo più adatti per effettuare al meglio un allenamento di questo tipo, tenendo conto in questa valutazione anche del prezzo più vantaggioso a parità di qualità!