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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.