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Allenamenti

Allenamento tecnica Misti speciale (di Jane Asher)

Allenamento tecnica Misti è una serie di allenamento che ho visto fare a Jane Asher poco tempo fa. Jane è un’ottantaquatrenne Master detentrice di più titoli mondiali. Al momento dell’allenamento c’erano 12 altri nuotatori a praticarlo tutti di abilità differente.

Quelli che non riuscivano a fare tutto semplicemente saltavano qualche vasca e sembrava che l’allenamento funzionasse benissimo anche per loro.

Puoi scegliere se spingere al massimo l’acceleratore e dare tutto in un set di potenza oppure concentrarti sull’esecuzione di tutti e quattro gli stili e trasformarlo in un allenamento più incentrato sulla tecnica.

Riscaldamento

1 x 200 Stile Libero
1 x 150 Dorso
1 x 150 Stile Libero
1 x 100 Dorso

Serie principale

1 x 100 Misti (25m per ogni stile) allungando le bracciate più che puoi.
1 x 200 Misti (due 25m consecutivi per ogni stile). Nuota i primi 25 m con una serie di tecnica di un determinato stile e i 25 successivi dello stesso stile ma completo.
10 secondi di recupero dopo ogni stile (quindi ogni 50m).
1 x 300 Misti (tre 25m consecutivi per ogni stile). Nuota i primi 25 gambe, secondi 25 pull buoy, e gli utlimi 25 stile completo.
15 secondi di recupero dopo ogni stile (quindi ogni 75m).

1 x 100m Misti VELOCE! Un Swim 25m per ogni stile alla tua velocità massima – nessun recupero! Perché non cronometrarti e vedere se riesci a fare il tuo record personale?

Serie secondaria (opzionale)

4 x 100 riposando 30 secondi tra un 100m e l’altro.
Scegli lo stile che vuoi ma tieni la stessa andatura per tutte le ripetute da 100. Per essere sicuri di mantenere un’andatura costante potete utilizzare un metronomo per nuotatori come il Tempo Trainer PRO (utile anche per allenarsi in maniera più efficace, come si può approfondire in “Le basi del Beep – il metronomo per nuotatori (Tempo Trainer PRO) semplice semplice“).