settimana 31 marzo - 6 aprile 2014

LUN

swim

400 warm up
6x200 sl a2 (3 snorkel, 3 compl) p.3'10"
100 ex
12x75 sl p.1'15" (25b2/50a2; 25a2/25b2/25a2; 50a2/25b2)
100 ex
500 sl+pull a2
100 do

10' cyc

4 volte:
50 crunch/25 sit up
12 peck deck / peck mach
12 squat
12 lat mach
12 squat
12 side pull
12 squat
12 pulley row

10' cyc

MAR

swim

400 warm up
8x50 sl+pull a2 p.50"
5x300 sl b1 p.4'30"
200 ex
600 sl+pull+laccio+pall
100 do

run

3km fl
10km fm (38'43")
1km fl

tot.14km/56'00"

MER

bike

56km con Balbano

tot.1h34'/134bpm

GIO

swim

5x500 sl a2 p.7'30" (comp, pull, pull+pal, pal, snorkel)

bike

57km giro pontasserchio

tot.1h35'/133bpm

VEN

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
600 sl+snorkel a2
100 ex
10x100 sl p.1'35" (75 a2, 25 b2)
100 ex
12x50 sl+pull+pal+laccio a2 p.50"
100 do

run

7km fl
2km fm
1km fl

tot.10km/42'10"

SAB

bike

81km fl

tot.2h13'/134bpm/82rp,

DOM

run

Gara vivicittà viareggio

12.08km/44'54"

http://connect.garmin.com/activity/474484646