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Intermedio

Allenamento – virate in vasca corta

Quando comincia la stagione della vasca corta è tempo di concentrarsi sulle virate.

Riscaldamento:

1 x 400 a piacere

Serie di riscaldamento:

8 X 25 a :35 (pinne corte opzionali)
Vasche dispari: battuta di gambe a Stile in posizione di scivolamento. Tra un respiro e l’altro cerca di fare almeno 5 metri.
Vasche pari: battuta di gambe Delfino a pancia in su.

Serie virate:
Tre ripetizioni di (per un totale di 9 X 50 – i principianti fanno solo due ripetizioni):

1 X 50 Stile Libero; alle bandierine di fine vasca mettiti in posizione di scivolamento e batti le gambe appena sotto la superficie per arrivare al muro. La tua parte posteriore deve essere sommersa quando ti avvicini al muro.
1 X 50 Stile Libero con virata normale cercando di farla molto compatta
1 X 50 Stile Libero con pull buoy e virata a metà vasca per i primi 25

Serie Farfalla:

8 X 25 a :40
Vasche dispari: Farfalla o tecnica di Farfalla
Vasche pari: Rana con un colpo di gambe in più. Rimani in posizione di scivolamento e in immersione durante il secondo colpo di gambe.

Serie virate:

4 X 100 Stile Libero o Stile con pullbuoy. Parti in posizione di scivolamento, fai 2 o 3 bracciate poi virata e torni al muro di partenzaper iniziare i veri 100m. Prendi il tempo totale, virata aggiuntiva inclusa e cerca di tenere lo stesso tempo AGGIUNGENDO però una bracciata tutte le volte che parti per un 100.
50 recupero attivo

Serie Farfalla:

8 X 25 a :40
Vasche dispari: Farfalla o tecnica di Farfalla
Vasche pari: Rana con un colpo di gambe in più. Rimani in posizione di scivolamento e in immersione durante il secondo colpo di gambe.

Serie virate:

3 X 200 Stile Libero o Stile con pullbuoy con una ripartenza che ti dia 25-30 secondi di riposo. Abbassa il tempo per i terzi 200. (i principianti fanno 2 X 200.)

Defaticamento:

1 x 200 a piacere