LUN
swim
2500 aero
MAR
swim
400 warm up
12x100 sl p.1'35" (2 b1, 1 a2)
200 ex
16x50 sl+pull a2 p.50"
100 do
run
3km fl
6km fm
1km fl
MER
bike
53km fl
GIO
swim
400 warm up
12x25 p.30" (1 de, 2 sl)
4x300 sl p.4'30" (200a2/100b1)
200 ex
8x100 sl+pull+pal a2 p.1'30"
100 do
run
10km fl
VEN
bike
50km fl
SAB
swim
2000m aero
DOM
gara
70.3 Half Cast Man
13° 4h49'
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