settimana 16 - 22 settembre 2013

LUN

swim

400 warm up
8x50 mx/sl p.1'
100 ex
12x100 sl a2 p.1'35"
100 ex
4x200 sl a2 p.3'10"
100 cool down

MAR

swim

300 warm up
4x100 mx p.2'
6x(150 a2 p.2'20" + 100 b1 p.1'35" + 50 b2 p.50")
200 ex
500 sl+pull+pal a2
100 cool down

run

3km warm up
8km FM (31'20")
1 km cool down

tot.12km/48'54"

MER

bike

20' warm up
40' fm
5' cool down

tot.40km/1h05'/131bpm

GIO

swim

400 warm up
8x50 p.55" (de/sl & sl)
8x100 sl b1 p.1'35"
200 ex
8x50 sl p.55" (b2 & a2)
500 sl+pull a2
200 gg
100 cool down

run

15' warm up
8x(30" ex + 1' fl + 30" fv + 1' fl)
5' cool down

tot. 10km/44'20"

VEN

bike

40km fl

tot.1h05

SAB

short swim

DOM

gara

70.3 Varano

6° assoluto 4h24'40"