settimana 4 - 10 novembre 2013

LUN

swim

400 warm up
2x200 sl+snorkel a2 p.3'15"
200 ex
16x50 sl a2 p.50"
100 do easy
500 sl+pull a2
100 do easy

gym

bike 10'
addominali
alzate laterali 3x8
leg curl 3x8
lat machine 3x8
squat 3x8
pulley row 3x8
leg extension 3x8
panca piana 3x8
addominali
bike 10'
stretching

MAR

swim

400 warm up
4x50 de/sl p.1'
100 do
400 sl+snorkel a2
300 ex
8x100 sl+pal a2 p.1'35"
200 gg snorkel
100 cool down

run

30' fl
10x(20" fv + 40" fl)
cool down

tot.10km/45'27"

MER

bike

40km cadence: 5' @ 100rpm + 5' @ 110rpm

tot.1h05'/143bpm/103rpm avg.

gym

bike 10'
addominali
alzate laterali 3x8
leg curl 3x8
lat machine 3x8
squat 3x8
pulley row 3x8
leg extension 3x8
chest press 3x8
addominali
bike 10'
stretching

GIO

bike

40km cadence: @ 105rpm

tot.1h07'/143bpm/103rpm avg.

run

30' fl
10x(20" fv + 40" fl)
cool down

tot.10km/45'34" (157bpm)

VEN

swim

400 warm up
8x100 sl snorkel a2 p.1'35"
100 ex
12x50 sl a2 p.50"
100 ex
400 sl+pull a2
100 do

gym

bike 10'
addominali
alzate laterali 3x8
leg curl 3x8
lat machine 3x8
squat 3x8
pulley row 3x8
leg extension 3x8
chest press 3x8
addominali
bike 10'
stretching

SAB

swim

400 sl+pull a2
100 ex
600 sl+snorkel a2
100 ex
8x75 sl a2 p.1'15"
100 ex
10x50 sl+pal a2 p.50"
100 do

bike

51km fl

tot.1h25'/134bpm/83rpm

DOM

30' fl
12x(30" fv + 1'30" fl)
cool down

tot.12km/55'50"