triatlÓ barcelona by dir 02
DESCRIPTION
Saleta Castro · Entrenar durant l’hivern · Millora la tècnica de crol · Escull la millor bicicleta · Material per començar · Reforça el teu core · Suplements BCCAs · DiR Maragall - Montserrat · Ultra-Trail Novas Annapurna · Tota l’actualitat sobre el nostre club de triatletesTRANSCRIPT
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BARCELONABYDiR
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ENTRENAMENT 1 (RECOBRAMENT)FASE DISTÀNCIA ENTRENAMENT EXERCICI
Escalfament 200 m 75 crol + 25 braça x 2
Tècnica 200 m 4 x 50 En cada recobrament, el colze ha d’anar alt i la mà relaxada, fregarà l’aigua amb la punta dels dits en tot el recorregut.
200 m 4 x 50 Durant el recobrament toca amb el polze de cada mà l’aixella corresponent.
200 m 4 x 50(25m dreta/25m esquerra)
Amb una mà posant especial atenció a la tècnica del recobrament.
Cooldown 200 m 50 crol + 25 braça + 25 esquena x 2
ENTRENAMENT 3 (MILLORA L’ENTRADA DE LA MÀ A L’AIGUA I LA TRACCIÓ)FASE DISTÀNCIA ENTRENAMENT EXERCICI
Escalfament 200 m 75 crol + 25 braça x 2
Tècnica 200 m 4 x 50 Estil crol, posant atenció a l’entrada de la mà en l’aigua.
200 m 4 x 50(25 normal + 25 puny tancat)
Crol, amb el puny tancat.
200 m 4 x 50 El dit polze i l’índex de cada mà tocaran l’aigua alhora.
Cooldown 200 m 50 crol + 25 braça + 25 esquena x 2
ENTRENAMENT 2 (TRACCIÓ)FASE DISTÀNCIA ENTRENAMENT EXERCICI
Escalfament 200 m 75 crol + 25 braça x 2
Tècnica 200 m 4 x 50(25m dreta/25m esquerra)
Amb una mà, allargant el braç a cada cicle, amb punt mort de 3’’.
400 m 8 x 50 Crol normal amb pales i pulls boy.
Cooldown 200 m 25 crol + 50 braça + 25 esquena x 2
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