settimana 15 - 21 settembre 2014

LUN

swim

2500 aero

MAR

run

33km fl

MER

bike

50km fl

GIO

swim

400 warm up
12x25 1de, 2sl
6x(150 a2 + 100 b1 + 50 b2)
200 ex
500 sl+pull+pal+laccio
100 do

run

3km fl
3x(2km fm + 1km fl)

VEN

swim

400 warm up
5x200 sl a2
100 ex
8x100 sl 75a2/25b1
100 ex
500 sl+pull a2
100 do

run

10km fl (10x20" fv)

SAB

bike

61km z2

DOM

combi 100k+6k