settimana 30 settembre - 6 ottobre 2013

LUN

swim

6x300 sl p.4'30" (2 a2, 2 a2 pull, 2 b1)
200 ex
12x75 sl+pull a2 p.1'15"
100 cool down

MAR

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
12x100 sl p.1'35" (75a2/25b2)
200 ex
8x100 sl+pull+pal a2 p.1'35"
100 cool down

run

3km warm up
5km @ 3'55"
1km @ 3'40"
1km cool down

MER

bike

15' warm up
40' fm
10' cool down

tot.40km/1h06'

GIO

swim

400 warm up
8x50 mx/sl p.1'
5x200 sl p.3'10" (75a2/25b2)
200 ex
12x50 sl a2 p.50"
100 cool down

run

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

tot.10km/44'20"

VEN

bike

40km fl

tot.1h06'

SAB

bike

45' fl rulli

DOM

gara

triathlon sprint TTT

1.01.08