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Allenamenti

Allenamento – un 1800m tosto

Ecco un 1800m abbastanza tosto, le pause/ripartenze sono pensate per la vasca corta

Serie principale:

6 ripetizioni dello schema sottostante. Scegli una colonna di ripartenza e scendila. Recupera 15-30 secondi tra una ripetizione e l’altra.

Farfalla è da nuotare 1 bracciata destra/1 sinistra/1 stile completo… 1D/1S/2…1D/1S/3…1D/1S/4 per ogni 25 in ogni ripetuta. Se lo trovi troppo difficile sostituisci le bracciate spezzate con battuta di gambe Delfino.

Rip. #1 concentrato su: una posizione di streamline SOLIDA dopo la spinta dal muro

Rip. #2 concentrato su: non respirare fino alla seconda bracciata sia a Stile che a Farfalla

Rip. #3 concentrato su:entra in rottura dell’acqua con la cima della testa e non con faccia/occhi

Rip. #4 concentrato su: una gambata veloce e breve per la rottura dell’acqua a Stile e Farfalla

Rip. #5 concentrato su: controlla la posizione delle mani alla rottura dell’acqua (nessuna resistenza, dita leggermente verso il basso)

Rip. #6 concentrato su: Controlla tutti questi aspetti per un finale da campione (occhi giù, punta delle dita, corpo ben disteso)

4 x 25 Stile Libero –> :25 –> 30 –> :35

4 x 25 Stile Delfino –> :30 –> 35 –> :40

4 x 25 Stile Rana –> :35 –> 40 –> :45