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Categories: Allenamenti

Un allenamento semplice – Sistema energetico di capacità aerobica

Un allenamento semplice ma interessante trovato nei meandri della rete, da un allenatore che si chiama Clive Rushton.

Questo allenamento si concentra sul nuotare senza tirare troppo, intorno al 65% – 70% dello sforzo; l’allenatore Rushton chiama questa zona “Aerobic Capacity energy system” (che potremmo tradurre come Sistema Energetico di Capacità Aerobica). Nuotare ad un livello di sforzo non eccessivo con una frequenza cardiaca tra 115 e 130 è importantissimo per costruire una buona base aerobica.

Nell’allenamento ci sono anche alcune serie in velocità con 8×25 veloci, interrotte da 200 di recupero sciolti. Ogni intervallo tra un 25 e l’altro dovrebbe essere lungo abbastanza per darti tempo di recuperare bene poiché ognuno dei 25 deve essere nuotato al 100% dello sforzo!

Ecco l’allenamento:

400 di riscaldamento
8×100 gambe delfino a pancia in sù con pinne corte Z2 Zoomers. 70% della velocità con 10-15 secondi di recupero ogni 100.
200 sciolti
4x { 2×25 100% MAX velocità con pinne corte Z2 Zoomers. ripartenza @1:30 + 200 sciolti (70% velocità) ripartenza @ 60 sec.}
Distanza Totale: 2400 metri