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Allenamenti

Allenamento – velocità e nuoto frenato in accelerazione

Quest’oggi andiamo di velocità e nuoto frenato con aumento di andatura.

Riscaldamento (andatura blanda e rilassata!):

1×400 a piacere
6 X 100 (25 gambe + 25 tecnica + 50 Stile completo)
100 dispari: a piacere
100 pari: Stile Libero

Serie principale #1:

3 X 50 + 1 X 75 + 175 + 1 X elastico lungo da corsia + 50 recupero attivo
2 X 50 + 1 X 75 + 175 + 1 X elastico lungo da corsia + 50 recupero attivo
1 X 50 + 1 X 75 + 175 + 1 X elastico lungo da corsia + 50 recupero attivo

I 50 sono ad andatura moderata e con una ripartenza che ti dia esattamente 10 secondi di riposo. Senza nessun recupero aggiuntivo inizia i 75 che saranno in accelerazione (e il tempo dei vari 75 dovrebbe decrescere di ripetuta in ripetuta). I 175 sono rilassati, a piacere e con la miglior tecnica possibile (incluse le virate). Niente di sciatto! Puoi anche farle con pull buoy o pinne.

L’elastico da corsia è a scelta: fai solo un 25 con il LONGBELT ad ogni ripetuta. Se vuoi puoi fare 50 divisi in questo modo: 25 di nuoto frenato e i 25 di ritorno di nuoto assistito.

Serie principale #2:

4 X 125 a piacere con un recupero/ripartenza che ti dia circa 30 secondi di riposo. Abbassa il tempo 1-3. #4 con partenza dal blocco e tempo più veloce della #3.
50 recupero attivo
3 X 125 a piacere con un recupero/ripartenza che ti dia circa 40 secondi di riposo. Abbassa il tempo 1-2. #3 con partenza dal blocco e tempo più veloce della #2
1 X 125 a piacere dal blocco VELOCITA MASSIMA.

Defaticamento: