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Categories: AllenamentiMisto

Allenamento – Parziali Negativi, ancora un lavoro sull’andatura

Lavoro sul ritmo oggi… in modi diversi. Quando ti viene chiesto di nuotare in parziale negativo significa che la seconda parte della nuotata deve essere più veloce della prima parte. Quindi dovrai tenere d’occhio il contasecondi durante la nuotata e non soltanto alla fine! Il modo più facile di determinare se hai eseguito correttamente il parziale negativo è di prendere il tempo a metà percorso e, mentre continui a nuotare, cercare di capire quale sarà il tuo tempo totale semplicemente raddoppiando quello che hai letto. Ad esempio, nuoti i primi 200 di un 400 in 3 minuti. Se raddoppi ottieni 6 minuti, QUINDI se finisci i 400 SOTTO ai 6 minuti vuol dire che sei riuscito a fare un parziale negativo! Semplice no?

Serie principale: 1900 m
Durante questa serie lo stile di nuotata lo scelgi tu, MA deve rimanere lo stesso all’interno di ogni ripetuta che viene divisa in prima e seconda metà.

1 X 400; parziale negativo di almeno 5 secondi; significa che se nuoto i primi 200 m in 3 minuti allora i secondi 200 m dovrò farli almeno in 2:55 minuti. Controlla la tua andatura!

4 X 50 a una ripartenza che ti conceda all’incirca 20 secondi di recupero; diminuisci di un poco la ripartenza ad ogni ripetuta.
1 X 300; parziale negativo di almeno 5 secondi
4 X 50 come il precednte; va bene cambiare stile e ripartenza
1 X 200; parziale negativo
4 X 50 come il precedente
3 X 125 a una ripartenza che ti conceda all’incirca 30 secondi di recupero; diminuisci di un poco la ripartenza ad ogni ripetuta E utilizza non più il parziale negativo ma la BACK HALF SWIM, ossia aumenta il ritmo solo negli ultimi 50 m.
25 recupero in scioltezza

Nota: per BACK HALF SWIM si intende che la seconda parte della gara è nuotata quasi alla stessa velocità della prima. L’andatura aumenta ma di poco