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Intermedio

Allenamento – resistenza aerobica e soglia sul finale

Un duello tra nuotatori in una gara di 100 m Stile Libero

L’allenamento di oggi contiene nove 200 e prevede che tutti i nuotatori stiano sulla stessa ripartenza/recupero.

Questa serie allena la resistenza aerobica ma ti porta anche oltre la soglia aerobica sui 200 alla fine.

RISCALDAMENTO:

1 x 400 a piacere
6 X 75 Dorso/Rana/Stile a 1:30

SERIE PRINCIPALE:
Fate questa serie in gruppo, il che significa che i nuotatori più veloci potrebbero aver tempo di fare un 100 di recupero attivo anziché solo 50. Mano a mano che procedi nella serie devi cercare di sottrarre il tempo, ossia il tuo tempo totale dall’inizio alla fine meno il tempo che sei rimasto a riposo a fine vasca.

due ripetizioni di:

1 X 200; parziale negativo (negative split)
1 X 50 recupero attivo
1 X 200, a velocità massima con 10 secondi esatti di recupero ai 50 e 150
1 X 50 recupero attivo

dopodiché nuoto in recupero attivo (rilassato) finché tutti non hanno recuperato. Poi:

8 X 25 con pull buoy o stile completo ripartenza a :35; concentrato su una espirazione rilassata
5 X 200, a velocità massima con recupero ai 50 e 150 come segue. (nuota in recupero attivo per 50m dopo ogni 200m – i nuotatori più veloci possono fare 100m di recupero attivo).
#1: Recupera per 10 secondi ai 50 e 150
#2: Recupera per 10 secondi
#3: Recupera per 20 secondi ai 50 e 150
#4: Recupera per 20 secondi
#5: Recupera per 30 secondi ai 50 e 150
Obiettivo: abbassare il tempo dalla 1 alla 5

DEFATICAMENTO: