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Allenamenti

Allenamento – resistenza, respirazione e tecnica delle virate (n.29)

Obiettivi: migliorare la resistenza, il ritmo della respirazione e la tecnica delle virate. Questo allenamento si concentra sulle virate in tutti gli stili e nelle transizioni dei misti individuali. La cosa migliore è di usare questa scheda quando la piscina non è molto affollata così da poter ripetere le virate comodamente anche senza dover nuotare l’intera vasca. Questo allenamento ti aiuterà anche a migliorare la respirazione specialmente in previsione della virata.

Distanza totale: 2700 m + la pratica delle virate

Riscaldamento:

1 x 500 Misti
4 x virate (esercitati facendo 4 bracciate e una virata seguita da altre 4 bracciate senza respirare)

Serie principale:

1 x 200 Stile VELOCE (concentrandoti sul completamento della virata come esercitata in riscaldamento)

4 virate per ogni stile (respirazione come già indicato)
1 x 100 Delfino (concentrandosi sull’efficienza delle virate)
1 x 100 Dorso (concentrandosi sull’efficienza delle virate)
1 x 100 Rana (concentrandosi sull’efficienza delle virate)
4 x 100 Stile, recupero :15
2 x virate per ogni tipo di transizione dei Misti (due virate della transizione Delfino->Dorso, due per Dorso->Rana due per Rana->Stile)
4 x 200 Misti

Defaticamento