amp-web-push-widget button.amp-subscribe { display: inline-flex; align-items: center; border-radius: 5px; border: 0; box-sizing: border-box; margin: 0; padding: 10px 15px; cursor: pointer; outline: none; font-size: 15px; font-weight: 500; background: #4A90E2; margin-top: 7px; color: white; box-shadow: 0 1px 1px 0 rgba(0, 0, 0, 0.5); -webkit-tap-highlight-color: rgba(0, 0, 0, 0); } .amp-logo amp-img{width:161px} .amp-menu input{display:none;}.amp-menu li.menu-item-has-children ul{display:none;}.amp-menu li{position:relative;display:block;}.amp-menu > li a{display:block;} /* Inline styles */ div.acss692b4{float:none;margin-bottom:20px;margin-left:px;margin-right:px;margin-top:px;text-align:center;}div.acss138d7{clear:both;}div.acssf5b84{--relposth-columns:3;--relposth-columns_m:2;--relposth-columns_t:2;}div.acssbe4bf{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2023/04/migliorare-stile-libero-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss89c04{color:#333333;font-family:Arial;font-size:16px;height:100px;}div.acss2fa48{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2022/07/andature-calcolare-nuoto-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss81371{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2010/08/recupero-nuoto-defaticamento-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss7f49d{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2017/07/resistenza-aerobica-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acssd2981{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2017/11/TempoTrainer.1600x720-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss1bcc7{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2017/09/backstroke-overview-2-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acssbdc57{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2023/08/istruttore-nuoto-online-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;}div.acss3705f{aspect-ratio:1/1;background:transparent url(https://www.nuotonline.it/wp-content/uploads/2017/05/andatura-150x150.jpg) no-repeat scroll 0% 0%;height:150px;max-width:150px;} .header{overflow:hidden;z-index:999;top:0;position:fixed;width:100vw}amp-script{display:contents;opacity:1}#wpadminbar~amp-script>header { margin-top: 32px; } @media (max-width: 782px){ #wpadminbar~amp-script>header { margin-top: 46px; }} #wpadminbar~amp-script.amp-ss~.content-wrapper { margin-top: -30px; } amp-script.amp-ss~.content-wrapper { margin-top: -75px; }amp-script>header .hamb-mnu .m-ctr { padding-right: 4%; }amp-script.amp-ss~.content-wrapper .p-menu { margin-top: 25px; }.amp-wp-article-header,.amp-wp-content.breadcrumb{top:34px;position:relative;padding:26px 0 34px 0}.p-m-fl{top:61px}.amp-ss.hambmenu .header{transition:initial;overflow:unset;} .h_m_w{display:flex;} .h-nav{display:none;} .d_menu ul li{display:inline-block;position: relative;} .d_menu .amp-menu > li a{padding:5px 10px;margin-bottom:0; color: rgba(17,17,17,1); } .d_menu input{display:none} .d_menu ul li.menu-item-has-children:hover>ul{display:block;z-index:9;} .d_menu li a{transition: all 0.3s ease-in-out 0s;} .d_menu li ul{background: rgba(255,255,255,1);left: 0;min-width: 150px;opacity: 1;position: absolute;top: 100%;transform: translateY(15px);transition: all 0.3s ease-in-out 0s;visibility: hidden;} .d_menu li ul li ul{left: 100%;top: 0;} .d_menu li:hover > ul{opacity: 1;transform: translateY(0px);visibility: visible;transition: all 0.2s ease-in-out 0s;} .d_menu li ul li{display: block;position: relative;} .d_menu .amp-menu .sub-menu li a{ padding: 10px; border-bottom: 1px solid rgba(241,241,241,1); color:rgba(51,51,51,1); font-size:12px; text-align:left; } .d_menu ul li.menu-item-has-children > a:after{ content: "\e313";font-family: 'icomoon';font-size:23px;top:5px;padding-left: 2px; display: inline-block;color: rgba(17,17,17,1);position:relative; line-height:0; } .d_menu ul.sub-menu li.menu-item-has-children > a:after{ color:rgba(51,51,51,1); font-size:20px; } .d_menu .amp-menu li.menu-item-has-children>ul>li {padding-left: 0px;} .d_menu li.menu-item-has-children:hover > a:after{transform:rotate(180deg); right:-2px; } .d_menu .sub-menu li.menu-item-has-children:hover > a:after{ top:5px; } .d_menu li ul{box-shadow: 0 6px 18px 0 rgba(46, 50, 60, .09);} .amp-menu li.menu-item-has-children:after{display:none;} .logo{order: -1;align-self: center;} .amp-logo{display: block;line-height: 0;} .d_menu{flex-grow: 1;align-self: center;letter-spacing: 0.5px;font-size:14px;line-height:1.4;} .d_menu .amp-menu{text-align:right;} .h-ic{margin:0px 0px 0px 10px;} .d_menu{text-align: right;} .amp-logo a{line-height:0;display:inline-block; color: rgba(51,51,51,1); } @media(max-width:768px){ .d_menu{display:none;} .h-nav{display:block;flex-grow: 1;align-self: center;text-align: right;} header .cntr {max-width: 100%;} } .h_m_w{display:flex;} .d_menu ul li{display:inline-block;position: relative;} .d_menu .amp-menu > li a{padding:5px 10px;margin-bottom:0; color: rgba(17,17,17,1); } .d_menu .amp-menu > li a{padding:28px 15px 27px 15px;} .d_menu .amp-menu li .sub-menu{ text-align:center; box-shadow: 0px 3px 10px 0px #888; border-bottom:3px solid #257bd9; padding: 20px 0px; } .d_menu .amp-menu li .sub-menu li a{ padding:10px 15px; } .d_menu input{display:none} .d_menu ul li.menu-item-has-children:hover>ul{display:block;z-index:9;} .d_menu li a{transition: all 0.3s ease-in-out 0s;} .d_menu li ul{background: #fff none repeat scroll 0 0;left: 0;min-width: 200px;opacity: 1;position: absolute;top: 100%;transform: translateY(15px);transition: all 0.3s ease-in-out 0s;visibility: hidden;} .d_menu li ul li ul{left: 100%;top: 0;} .d_menu li:hover > ul{opacity: 1;transform: translateY(0px);visibility: visible;transition: all 0.2s ease-in-out 0s;} .d_menu li ul li{display: block;position: relative;} .d_menu .sub-menu li a{padding: 10px;} .d_menu ul li.menu-item-has-children > a:after{ content: "\e313"; font-family: 'icomoon'; font-size:25px; padding-left: 5px; top: 5px; background-size: 16px; display: inline-block; color: rgba(0,41,96,1); position:relative; line-height:0; } .d_menu .amp-menu li.menu-item-has-children>ul>li {padding-left: 0px;} .d_menu ul.sub-menu li.menu-item-has-children > a:after{ top:4px; font-size:20px; } .d_menu ul.sub-menu li.menu-item-has-children:hover > a:after{ top:4px; } .d_menu li.menu-item-has-children:hover > a:after{transform:rotate(180deg); right:-5px; top:3px; } .amp-menu li.menu-item-has-children:after{display:none;} .logo{align-self: center;padding-left:25px} .amp-logo{display: block;line-height: 0;} .d_menu{flex-grow: 1;align-self: center;font-size:18px;line-height:1.4;font-weight: 500;margin-left:30px;} .h_m{border:none;} .d_menu .amp-menu{text-align:right;} .h-nav{display:flex;align-items: center;} .h-nav:after{ content:""; display:inline-block; border-right:1px solid #ebebeb; height: 100%; padding-left: 23px; } .d_menu .amp-menu > li a:hover{background:#ebebeb;color:rgba(0,41,96,1);} .d_menu .amp-menu > li .sub-menu li a:hover{background:#fff;} @media(max-width:768px){ .h-6{display:none;} .h-ic {text-align: right;flex-grow: 1;} } .m-ctr{ background: rgba(18,167,215,1); } .tg, .fsc{display: none;} .fsc{width: 100%;height: 100%;position: absolute;cursor: pointer;top:0;left:0;z-index: 9;} .tg:checked + .hamb-mnu > .m-ctr {margin-left: 0;} .m-ctr{margin-left: -100%;float: left;} .tg:checked + .hamb-mnu > .fsc{display: block;background: rgba(0,0,0,.5);height:100vh;} .t-btn, .c-btn{cursor: pointer;} .t-btn:after{ content:"\e5d2";font-family: "icomoon";font-size:28px; color: rgba(51,51,51,1); display:inline-block; } .m-ctr{position: absolute;z-index:99;padding: 0% 3% 100vh 5%;transition: margin 0.3s ease-in-out;top:0; width:90%; height:100%; } .m-menu{overflow-y: scroll;max-height: 100vh;} @media (max-width:475){ ::-webkit-scrollbar { display: none; } } .m-menu ul li.menu-item-has-children:after{display:none;} .m-menu .amp-menu li.menu-item-has-children ul {display: block;margin-top:7px;} .m-menu .amp-menu > li > a{font-size:26px;position:relative;display:inline-block;font-weight:bold;letter-spacing:1px;padding:0;text-transform: uppercase;} .m-menu{list-style-type: none;margin: 0;padding: 0;display:inline-block;width:100%;} .m-menu .amp-menu{margin-bottom:20%;margin-top:40px;} .m-menu ul >li{margin-bottom:25px;} .m-menu ul li ul li{margin-bottom: 0;padding: 5px 0px;} .m-menu li.menu-item-has-children>ul>li{padding:5px 0px;} .m-menu .amp-menu > li a{padding:0px;margin-bottom:4px;} .c-btn:after{ content: "\e5cd";font-family: 'icomoon';font-size: 30px; line-height: 0;display: block;text-indent: 1px; color: rgba(255, 255, 255, 0.8); } .c-btn{position: absolute;right: 18px;top: 33px;z-index:9;} .amp-menu > li a{ color: rgba(255, 255, 255, 0.8); } @media(max-width:768px){ .amp-menu > li a{ color: rgba(255, 255, 255, 0.8); } } /*** Single ***/ table {display: -webkit-box;overflow-x: auto;text-align: center;} table td {padding: 0.5em 1em;border: 1px solid #ddd;} table tr:nth-child(odd) td {background: #f7f7f7;} .icon-widgets:before {content: "\e1bd";}.icon-search:before {content: "\e8b6";}.icon-shopping-cart:after {content: "\e8cc";} /******* Paste your Custom CSS in this Editor *******/ .wpcf7 form{ background: #fff; border: 1px solid #e4ecf6; border-radius: 10px; margin-right: 80px; padding: 50px; text-align: left; } .wpcf7 form input, .wpcf7 form textarea{ padding: 15px; width: 100%; border: 1px solid #e4ecf6; border-radius: 6px; background-color: #f8f8f8; margin-top: 5px; font-size: 15px; } .wpcf7 form p label{ font-size: 12px; margin-bottom: 20px; display: inline-block; width: 100%; font-weight: 600; letter-spacing: 1px } .wpcf7 form .wpcf7-checkbox input{width:auto;margin: 0 5px 0 0;} .wpcf7-checkbox{font-size: 12px;border: none;} .wpcf7 form .wpcf7-submit{ margin-top:20px; background-image: linear-gradient(135deg, #00e95e, #006df0); color: #fff; font-size: 12px; letter-spacing: 1px; font-weight: 600; cursor: pointer; border-radius: 10px; padding: 19px; transition: all 0.3s ease-in-out 0s; } .wpcf7 form .wpcf7-submit:hover{ box-shadow: 0 30px 30px 0 rgba(0, 0, 0, .1); transform: translate(0px, -10px); } @media(max-width:768px){ .wpcf7 form { margin-right: 0; margin-bottom: 30px; } }

Allenamenti

Allena la resistenza adattando stile e livello di abilità

In questo allenamento Allena la resistenza adattando stile e livello di abilità è possibile allenare la resistenza qualsiasi sia il tuo livello o il tuo stile preferito. È composto da ripetute piccole che possono essere variate in quantità o distanza.

Si inizia con un riscaldamento piuttosto “impegnativo” per poi passare a una fase centrale intensa ma ben definita e a un recupero attivo un pò fuori dalle righe.

Riscaldamento

1 x 400m Stile Libero
1 x 400m Misti (quindi 100m per ogni Stile). Dividi questa distanza così da nuotare 50m solo gambe + 50m di tecnica per ognuno dei 4 stili. Prenditi 20 sec di recupero dopo ogni 100m.
4 x 50 m Scegli lo stile che preferisci mantenendo lo stesso conteggio di bracciate per ogni ripetuta!

Serie principale

20 x 50m con 15 secondi di recupero dopo ogni 50m. Scegli lo stile che preferisci, lavora al 75% di sforzo massimale e cerca di andare sotto al tuo miglior tempo in ogni 50 m.

Defaticamento

10 x 25m a 1 minuto – aspetta che il minuto sia terminato prima di iniziare i successivi 25 m. Dovresti riuscire a gestire questo tempo molto facilmente così da poterti concentrare sul mantenere un basso conteggio di bracciate per ogni vasca.