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Categories: AllenamentiIntermedio

Allenamento – parziali negativi e strategia di gara

Questa serie di allenamento offre un sacco di possibilità per “giocare” con i parziali negativi sui 100m (qui una definizione di parziali negativi). Familiarizzare con i parziali negativi può essere un’ottima strategia di gara ed è stata utilizzata efficacemente da molti nuotatori di livello, come ad esempio la dorsista record del mondo Margaret Hoelzer.

SERIE PRINCIPALE: 1800
L’obiettivo di questa serie è di abituarsi a utilizzare facilmente una strategia di gara per suddividere le distanze in maniera efficace e produttiva con i parziali negativi. Questo significa che la seconda metà di ogni 100m deve essere nuotata più velocemente della prima. E fin qui sembrerebbe facile, ma il segreto è abituarsi a QUANTIFICARE il proprio parziale negativo controllando l’andatura. Prova a usare un parziale negativo di 1-3 secondi anziché nuotare più veloce “a caso”.

5 X 100 a piacere ma NON Misti; parziale negativo ogni 100m; usa una pausa/ripartenza che ti dia all’incirca 30 secondi di riposo

100 gambe
4 X 100 a piacere ma NON Misti; parziale negativo ogni 100m; abbassa la ripartenza di 5 secondi (o utilizza una pausa di circa 25 secondi)
100 gambe
3 X 100 a piacere; parziale negativo ogni 100m; abbassa la ripartenza di altri 5 secondi (o utilizza una pausa di circa 20 secondi). Se stai nuotando i misti diminuisci anche il tempo dai primi 100 ai terzi 100.
100 gambe
2 X 100 a piacere; parziale negativo ogni 100m E diminuisci il tempo dai primi 100 ai secondi 100; torna alla ripartenza iniziale (circa 30 secondi di recupero).
100 gambe