settimana 14 - 20 aprile 2014

LUN

swim

400 warm up
16x50 sl a2 p.50" (8 snorkel , 8 compl)
100 ex
5x200 sl p.3'10" (1,3,5 150a2/50b1; 2,4 a2+pull)
100 ex
500 sl+snorkel a2
100 do

MAR

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
16x100 sl b1 p.1'30"
200 ex
800 sl+pull+pal+laccio a2
100 do

run

3km fl
12km fm + 2km fv (54'25")
1km fl

tot.18km/1h11'28/154bpm

MER

bike

70km magno+quiesa @fm

tot.1h58'/139bpm/76rpm

GIO

swim

400 warm up
4x300 sl a2 p.4'40" (2 snorkel, 2 compl)
100 ex
6x100 sl p.1'35" (75a2/25b2)
100 ex
500 sl+pull+pal a2
100 do

run

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

tot.12km/51'13"

VEN

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
16x50 sl a2 p.50" (8 snorkel, 8 compl)
8x100 sl p.1'35" (75a2/25b2)
200 ex
600 sl+pull+pal+laccio a2
100 do

SAB

run

8km fl
5km fm (19'25)
2km fl

tot.15km/1h02'53"/144bpm

DOM

combi

bike: 100km/2h53'/129bpm/429m (magno+balbano)

run: 8km/34'25"/149bpm