settimana 9 - 15 settembre 2013

LUN

swim

400 sl a2 pull
8x75 sl a2 pull
100 ex
16x50 sl a2 (8 compl / 8 pull)
100 ex

MAR

swim

400 warm up
8x50 de/sl & sl p.55"
100 ex
4x100+2x200+400 sl a2 base 1'35"
100 ex
12x50 sl+pull+pal a2 p.50"
200 gg
100 cool down

run

15' fl
12x(30" fv + 2' fl)

tot.10km/44'20"

MER

bike

45km fl

tot.1h14'/120bpm

GIO

swim

400 warm up
8x50 mx/sl r.15"
100 ex
6x200 sl p.3'10" (150a2/50b1)
100 ex
500 sl+pull a2
200 gg
100 cool down

run

15' warm up
4x(30" ex + 1' fl + 30" fv + 1' fl)
12x(20" fv + 40" fl)
cool down

tot.12km/53'25"

VEN

bike

40km fl

tot.1h05'

SAB

bike

60km fl

tot.1h42'

DOM

run

12km vallonati, 8x1' fv

tot.51'45"