settimana 28 aprile - 4 maggio 2014

LUN

swim

400 warm up
12x100 sl a2 p.1'35" (6 snorkel, 6 compl)
100 ex
16x50 sl p.50" (3 a2, 1 b2)
100 ex
500 sl+pull a2
100 do

strength

30' corpo libero

MAR

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
4x300 sl b1 p.4'30"
200 ex
12x50 sl (2 b2 p.45", 1 a2 p.60")
500 sl+snorkel a2
100 do

run

3km warm up
10x(800m fv + 200m fl) tot.37'43"
1km cool down

tot.14km/55'05"/153bpm

MER

bike

40km fl

tot.1h06'

swim

400 warm up
15x100 sl+pull+pal a2 p.1'30"
500 sl+snorkel a2
100 do

GIO

bike

83km/2h15'/137bpm

VEN

run

14km fl (10x20" fv)

tot.1h01'09"/147bpm

swim

400 warm up
12x50 ex/sl p.1'

3 volte:
300+2x200+3x100 sl a2 base 1'35" (1 snorkel, 2: 300+200 pull)

8x50 gg / sl r.10"
100 do

SAB

run

4km fl
5x(1km fm + 1km fl)
1km fl

tot.15km/1h02'37"/150bpm

DOM

combi

bike: 81km/132bpm/784m
run: 9km (1-8 prog; 9 fl) tot.37'09"/149bpm