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Intermedio

Allenamento – un km da 25

Un chilometro di 25 ti darà molte opportunità di lavorare sulle spinte dal muro e rottura dell’acqua.

RISCALDAMENTO:

1 x 400 a piacere

SERIE DI RISCALDAMENTO:
Dedica 5 minuti all’esercizio di salti in streamline

SERIE PRINCIPALE:
Nuota 6 ripetute di quel che segue. Prenditi 20-50 secondi di riposo extra tra una ripetuta e l’altra. Le vasche a Farfalla vanno fatte 1D/1S/1Farfalla completa oppure 2D/2S/2Farfalla completa.

4 X 25 Stile Libero con ripartenza/recupero a :25
4 X 25 Farfalla o Dorso a :30
4 X 25 Rana a :35

Cose sulle quali concentrarsi per ogni ripetuta
Ripetizione #1: Pianta bene tutto il piede quando ti devi spingere dopo la virata e mantieni una streamline solida.
Ripetizione #2: Entra in rottura dell’acqua con la cima della testa e non con occhi o faccia.
Ripetizione #3: Una gambata veloce e breve prima della rottura dell’acqua a Stile e farfalla.
Ripetizione #4: Sii consapevole della posizione delle mani quando rompi l’acqua (che non ci sia attrito sul palmo) aware of your hand position going into breakout (no resistance on your palms)
Ripetizione #5: Non respirare alla prima bracciata post virata a Stile e Farfalla
Ripetizione #6: la fine di ogni 25 come se fossi in gara – occhi giù e tocco il muro con la punta delle dita, tutto il corpo ben disteso)