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Categories: AllenamentiIntermedio

Allenamento – preparazione per nuotate lunghe in acque libere

Una serie semplice per chi deve prepararsi a una lunga nuotata in acque libere.

Ogni ripetuta è da 2000 metri in modo che tu possa farne quante ritieni opportuno. Puoi renderle interessanti aggiungendo attrezzi – ad esempio, prima ripetizione senza attrezzi, seconda ripetizione con pullbuoy, terza ripetizione con pinne corte e così via. Così facendo la tua ripartenza, probabilmente, cambierà ogni volta. Qualsiasi andatura tu stabilisca sui 100m cerca di mantenerla mano a mano che aumenti la distanza (un TempoTrainer PRO può aiutarti a mantenere l’andatura costante)!

4 X 100 con qualsiasi ripartenza che ti permetta di risposare per circa 15-20 secondi

3 X 200 con una ripartenza doppia rispetto a quella delle ripetute da 100m (deve darti il tempo di riposare il giusto)
2 X 300 con una ripartenza tripla rispetto a quella delle ripetute da 100m (deve darti il tempo di riposare il giusto)
1 X 400 con una ripartenza quadrupla rispetto a quella delle ripetute da 100m (deve darti il tempo di riposare il giusto)