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Categories: AllenamentiMisto

Allenamento – Virate Open Turn e Parziali Negativi

[iframe http://www.youtube.com/embed/bx31AJjif0o?rel=0 640 480]

Quelli che avranno bisogno di un bel pò di aiuto “allenatoriale” sulle virate aperte faranno 4 o 5 dei 50m in ogni serie di 50 (il video illustra come eseguire correttamente la virata aperta in 4 mosse)

Serie Principale: 2100

8 X 50 – in ogni 50 fai un esercizio di tecnica a scelta a Farfalla, quando arrivi alle bandierine Farfalla completa fino alla virata, dopodiché nuota a Dorso per i secondi 25m. Concentrati su: stare compatto durante la virata aperta, con la testa ben vicina all’acqua. Cerca di cadere all’indietro piuttosto che ruotare di lato.
2 X 200 Stile, con attrezzi a tua scelta (o anche senza attrezzi, come preferisci).
Obiettivo: Parziale negativo per ogni 200 E in più abbassa il tempo nei secondi 200.
50 recupero in scioltezza
8 X 50 – Nuota ogni 50 suddivisi in: 25 Rana (qualsiasi variante permessa – solo gambe, tecnica o nuotata completa) + 25 Stile Libero
Concentrati su: stare compatto durante la virata aperta, con la testa ben vicina all’acqua. Leva dal muro VEOLOCEMENTE la mano con cui viri in modo da favorire una virata veloce.

2 X 200 a piacere. Obiettivo: Parziale negativo per ogni 200 E in più abbassa il tempo nei secondi 200. Se scegli di nuotare Misti abbassa solo il tempo nei secondi 200 (niente parziale negativo).
50 recupero in scioltezza
8 X 50 – Ripeti a scelta la precedente serie Farfalla/Dorso o quella Rana/Stile.

Defaticamento: 300

10 X 25 Stile Libero, attrezzi a scelta utilizzando un recupero di circa 10 secondi. In ognuno di questi 25 devi respirare ogni 3, ogni 5, ogni 7, o ogni 9 bracciate (o qualche altra combinazione di queste varianti). Sbizzarrisciti!
50 sciolti