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Categories: AllenamentiIntermedio

Allenamento – Un po’ di tutto

La serie di questa settimana ha un po’ di tutto: battuta di gambe, solo braccia, tutti gli stili, velocità e recupero. È stato pensato per la vasca da 25 m.

Riscaldamento: 400 a piacere

SERIE DI RISCALDAMENTO: 200

8 X 25 Stile Libero con ripartenza a :40 (pinne corte opzionali)
Respira 4 volte soltanto nei primi 25 m, 3 nei secondi, due nei terzi, una volta nei quarti; poi ricomincia. Cerca di mantenere na nuotata in allungo rilassata, rilassati invece che agitarti.

SERIE PRINCIPALE: 1650
Prima di iniziare leggi bene l’inera serie! Sii pronto a cambi di attrezzatura veloci se scegli di usare pinne corte.
Nuota tre volte la seguente serie con un breve recupero tra i vari round. Un round consiste in:

1 X 100, 2 X 50 gambe, 3 X 25, 1 X 75, 2 X 100 solo braccia (con pullbuoy).
1 X 100 ripartenza a 2:00 o 2:15
Round 1: 25 Delfino/75 Stile
Round 2: 25 Dorso/ 25 Stile/ 25 Rana/ 25 Stile
Round 3: 100 Stile
2 X 50 gambe, ripartenza a 1:30
Round 1: 25 Gambe Delfino/25 gambe Stile
Round 2: 25 Gambe Rana/25 gambe Stile
Round 3: gambe Stile
3 X 25, ripartenza a :45; #1 in scioltezza, #2 aumento gradualmente la velocità, #3 è a VELOCITA’ MASSIMA!!
Round 1: Delfino!
Round 2: Rana o Dorso (a tua scelta)
Round 3: Stile
1 X 75 recupero attivo
2 X 100 solo braccia a 2:15; diminuisci il tempo nei secondi 100m (aumenta la velocità)