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Allenamenti

Non fermare il ritmo, mantieni un battito cardiaco prestabilito.

Battito cardiaco: essenziale controllarlo per chi vuole avere risultati nel nuoto

Il battito cardiaco è importantissimo nell’allenamento dei nuotatori. Difficile è stimare il proprio senza aiuti esterni come cardiofrequenzimetri o altro. Ma se si impara il proprio ritmo e a cosa corrisponde in termini di frequenza cardiaca, potremmo avere un grande vantaggio sugli avversari. Ecco un allenamento per nuotatori che vuole insegnarti proprio questo.

Dove non specificato puoi scegliere in quale dei quattro stili nuotare le varie ripetute.

Mantenere la velocità della battuta di gambe e l’andatura per portare il battito cardiaco nella fascia che desideri!

Riscaldamento

100 stile completo
100 pull buoy
100 gambe
3 x 50 gambe abbassando il tempo 1-3 (cioè aumentando la velocità dalla vasca 1 alla 3) con :10 di recupero
3 x 50 stile completo abbassando il tempo 1-3 con :10 di recupero

Serie principale

3 x 150 con ripartenza base + :20 o :20 di recupero, così suddivisi:
50 Stile completo
50 gambe
50 Stilel completo
4 x 50 pullbuoy con :10 di recupero
25 Dorso
25 Stile
Fai le vasche Dorso e Stile CON LO STESSO NUMERO DI CICLI DI BRACCIATA

3 x 150 con ripartenza base + :40 o :20 di recupero
50 gambe
50 stile completo
50 gambe
4 x 50 pull buoy con :10 di recupero
25 Dorso
25 Stile
Fai le vasche Dorso e Stile CON LO STESSO NUMERO DI CICLI DI BRACCIATA
20 x 25 con :10 di recupero
1 – remate (meglio se con palette Instinct per massimizzare il potenziamento e il miglioramento tecnico)
2 – Stile libero con allungo migliore (distanza per bracciata)
3 – remate (senza palette)
4 – Battuta di gambe a Stile in immersione (no gambe delfino)
A piacere dal blocco 50 metri del tuo stile di gara. Cerca di fare il miglior tempo.