Allenamento anaerobico 2° Macrociclo 19 feb 2013, 2* settimana di carico
Workout
Warm-up:
300 free
8×100 fins, snorkel and paddles with 15 seconds of rest
(25 drill, 25 free, 25 drill their own style, 25 own style)
Pre-set:
8×15 (one dive, one free) 40 sec. rest
6 dives with 12.5 max, turn and return
6 + 6 turns arrivals
8×50 progression inner legs 20 sec. rest
6×50 free or back; 3 to 50 \ 55 sec. (2 aerobic + 1 progr.interna ) 3 progression 1 \ 3
Main set:
20×50 own style race pace to 1.00 (six strong fourth floor age group; 9 strong 1 slow elite)
400 pull recovery
Critical speed:
2x (2×100 to 1.45 \ 2.00-to 3.30 1×200 – 2×100 to 1.45 \ 2.00-1×200 to 3.30)
Everything to the max, in the 200 strong move like a 100
4×100 pull recovery
12 or 16×50 1x max, 1x slow
WORKOUT TOTAL AGE GROUP: 5200 – ELITE: 6600
This workout was provided by G.S. Fiamme Oro Coach Rosario Castellano.
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