settimana 11 - 17 novembre 2013

LUN

swim

400 warm up
3x200 sl+snorkel a2 p.3'10"
100 ex
20x50 sl a2 p.50"
100 ex
400 sl+pull a2
100 do

gym

bike 10'
addominali
alzate laterali 3x10
leg curl 3x10
lat machine 3x10
squat 3x10
pulley row 3x10
leg extension 3x10
peck deck 3x10
addominali
lombari
bike 10'
stretching

MAR

swim

400 warm up
8x50 mx/sl p.55"
8x150 sl a2 p.2'20" (4 snorkel, 4 compl)
200 ex
400 sl+pull+pal a2
100 do easy

run

30' fl
6x(1' fv + 2' fl)
cool down

tot.11km/49'27"

MER

bike

15' warm up
45' fm @ 90-100rpm
5' cool down

tot.40km/1h05'

gym

bike 10'
addominali
alzate laterali 3x10
leg curl 3x10
lat machine 3x10
squat 3x10
pulley row 3x10
leg extension 3x10
peck deck 3x10
addominali
lombari
bike 10'
stretching

GIO

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
12x100 sl a2 p.1'35"
200 ex
500 sl+pull a2
100 do

run

30' fl
6x(1' fv + 2' fl)
cool down

tot.11km/49'11"

VEN

swim

400 sl pull a2
15x100 sl+pull+pal a2 p.1'35"
200 ex
500 sl+snorkel a2
100 do

bike 

20' warm up
8x(2km fms  + 1km fl)
10' cool down

tot.40km/1h05'

SAB

run

50' fl
10x(20" fv + 40" fl)
cool down

tot.14km/1h04'20"

DOM

bike

60km fl vallonato

tot.1h42'/77rpm