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Categories: AllenamentiAvanzato

Evitare il “piattume” negli allenamenti di nuoto nel triathlon

di: Natasha Bowyer, FINIS Elite Ambassador

A proposito di questo allenamento:

L’allenamento di nuoto può essere molto ripetitivo e potresti avere la sensazione di non migliorare e di nuotare semplicemente “mantenendo la stessa velocità” senza particolari variazioni. In periodi del genere è utile cercare consiglio dal proprio allenatore su come lavorare la tecnica. Proprio così. Anche piccole cose, come l’attenzione a un particolare della tua tecnica di nuotata, possono fare un’enorme differenza per la tua efficienza in acqua e darti una spinta di entusiasmo se sei in un momento in cui il tuo allenamento ti sembra statico e noioso. Puoi anche ravvivare l’allenamento mescolando un po’ gli “ingredienti”, che alla fine è lo scopo dell’allenamento che andiamo a proporti qui sotto. È abbastanza creativo e un poco diverso rispetto al tuo solito allenamento in vasca!

RISCALDAMENTO:

400m a piacere
8x50m Misti (Farfalla, Dorso, Rana, Stile Libero x2) – 10 sec di recupero ogni 50m
8x50m gambe con tavoletta – 15 sec di recupero ogni 50m

SERIE PRINCIPALE:

4 ripetizione della serie sottostante con 1 min di riposo tra l’una e l’altra
(- 100m Stile al massimo della velocità
-Fuori dalla vasca: 10 x flessioni, 10 x burpees (vedi immagine)
-50m Stile al massimo della velocità
-Fuori dalla vasca: 1 min in posizione prone hold (vedi immagine)
-100m Stile, andatura rilassata)
5x200m Stile, a ritmo di gara 1500m – con 15 sec di riposo tra l’una e l’altra

DEFATICAMENTO: