settimana 25 - 31 marzo 2013

LUN

swim

400 warm up
5x300 sl a2 p.4'45"
200 ex
12x100 sl+pull a2 p.1'35"
100 cool down

tot.3400m

MAR

swim

400 warm up
6x50 sl b1 p.45"
200 sl a2 p.3'15"
3x100 sl b1 p.1'30"
200 sl a2 p.3'15"
2x150 sl b1 p.2'15"
200 sl a2 p.3'15"
200 ex
12x75 sl+pull a2 p.1'15"
200 gg
100 cool down

tot.3300m

run

4km fl
5x(1km fm + 1km fl)

tot.14km/1h00'29"

MER

bike

20' warm up
40' fm
5' cool down

tot.40km/83rpm/140bpm

GIO

swim

400 warm up
2x(4x200 sl b1 p.3' + 10x50 sl+pull a2 p.50" + 100 ex r.30")
200 gg
100 cool down

tot.3500

VEN

bike

40km fl

tot.1h06'

swim

600 sl a2
12x50 sl+pull a2 p.50"
600 sl+snorkel a2
12x50 sl a2 p.50"
100 cool down

SAB

bike

102km fl (1 salita 4km)

tot.2h56'

DOM

run

14km fl con 10x1' fv

tot. 1h00'10"