settimana 16 - 22 giugno 2014

LUN

swim

400 warm up
16x50 sl a2 p.50"
100 ex
10x100 sl a2 p.1'35" (5 snorkel, 5 compl)
100 ex
500 sl+pull a2
100 do

MAR

swim

400 warm up
6x(100 sl b1 p.1'30" + 200 sl a2 p.3'10")
200 ex
500 sl+pull+pal+laccio a2
100 do

run

3km warm up
10km fm + 3km fv (50'35")
2km fl

tot.18km/1h11'40"

MER

bike

81km 3 salite (magno, mutigliano, balbano)

tot.2h19'

GIO

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
8x200 sl b1 p.3'
200 ex
600 sl+pull+laccio a2
100 do

run

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

tot. 14km/58'48"

VEN

swim

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

run

12km; 8x1' fv

tot.51'57"

SAB

bike

81km fl

tot.2h13'/130bpm

DOM

combi

bike: 91km/761m/130bpm/2h43'

run: 8km/159bpm/42'44"