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Categories: AllenamentiFacile

Allenamento – per principianti che vogliano migliorare la resistenza e il Crawl

Ecco un allenamento che può essere utile a chi ha appena cominciato con il nuoto*. La distanza totale di 600m può sembrare troppa a un primo sguardo. Nonostante questo se segui l’allenamento con le varie pause riuscirai a macinare quella distanza molto facilmente. Se ti accorgi di non farcela o di faticare troppo fermati piuttosto che rischiare un infortunio.

Riscaldamento:

2 x 50 a Stile Libero
(riposa tra una vasca e l’altra se necessario)

Serie principale:

4 x 25 Stile Libero contando i cicli di bracciata

per ogni vasca
(cerca di fare un numero di bracciate pari)
4 x 50 Stile Libero riposando non più di 30 secondi tra una e l’altra
(cerca di tenere la stessa andatura per ogni vasca)
4 x 25 Stile Libero contando i cicli di bracciata per ogni vasca
(cerca di fare un numero di bracciate pari)

Defaticamento:

2 x 50 a Stile Libero
(nuota lentamente e rilassati MA: cercando di eseguire bene i movimenti tecnici dello stile ANCHE a velocità ridotta)

*con “chi ha appena cominciato con il nuoto” si intende chi abbia iniziato ad allenarsi da poco ma sia comunque in grado di eseguire il singolo stile con una sufficiente padronanza. Un nuotatore che sia stato almeno minimamnete seguito da un istruttore/allenatore di nuoto.