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Intermedio

Allenamento – velocità di crociera sui 3000 m

Riscaldamento:

1 x 200 a piacere
1 x 100 pull buoy
1 x 100 gambe

Serie Principale:

20 x 25 in accelerazione con :05 o :10 di recupero
Stile a scelta cambiandolo, però, ogni 4 x 25
5 x 100
1-3 con :10 o :20 di recupero
4 con :05 o :10 di recupero
1 x 200 recupero attivo con pullbuoy

5 x 50
1-3 a : 15 di recupero
4 a :10 di recupero
1 x 200 a piacere recupero attivo
8 x 100 gambe – a :15 di recupero
2x
1 – 25 veloce 75 velocità di crociera
2 – 50 veloce 50 velocità di crociera
3 – 75 veloce 25 velocità di crociera
4 – tutto a velocità di crociera