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Allenamenti

Allenamento – Rana e Stile (n.17)

Obiettivo: in questo allenamento farai pratica di pullbuoy e gambe per ognuno dei due stili e poi li nuoterai concentrandoti sull’andatura.

Distanza totale: 1800 m

Riscaldamento:

1 x 400 alternando Stile e Rana ogni 50 m

Serie principale:

1 x 200 Stile Libero alternando vasche di pullbuoy e di gambe (25 pull con caviglie fermate da elastico e 25 gambe in posizione di scivolamento)
1 x 200 Rana alternando vasche di pullbuoy e di gambe (25 pull con caviglie fermate da elastico

e 25 gambe in posizione di scivolamento)
8 x 50 Rana, ripartenza a 1:30 (concentrati sui tempi della battuta di gambe e allungo)
4 x 25 Stile scatti respirando una volta sola per vasca, recupero :30
4 x 25 Rana in immersione, recupero :30

Defaticamento: