settimana 18 - 24 novembre 2013

LUN

swim

400 warm up
6x50 do/sl p.1'
5x300 sl a2 p.4'30" (3 snorkel, 2 compl)
200 ex
10x50 sl+pull a2 p.50"
100 do

gym

cyclette 10'
addominali
lombari
peck deck 3x12
squat 3x12
pulley row 3x12
leg curl 3x12
lat machine 3x12
leg ext 3x12
side pulls 3x12
cyclette 10'

MAR

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
6x200 sl a2 p.3'10" (3 snorkel, 3 compl)
200 ex
8x100 sl+pull+pal a2 p.1'35"
100 do

run

15' warm up
6x(30" ex + 1' fl + 30" fv + 1' fl)
cool down

tot.12km/54'00

MER

bike

35' fl
20' fm
cool down

tot.40km/1h08'/136bpm/79rpm

gym

cyclette 10'
addominali
lombari
peck deck 3x12
squat 3x12
pulley row 3x12
leg curl 3x12
lat machine 3x12
leg ext 3x12
side pulls 3x12
cyclette 10'

GIO

swim

400 sl pull a2
4x75 p.1'15" (25de/50sl)
5x300 sl+pull+pal a2 p.4'30"
200 ex
500 sl+snorkel a2
100 do

run

4km fl
4x(1km fm + 1km fl)

tot.12km/53'35"

VEN

bike

20' warm up
8x(3' @ 65rpm; rec. 2')
cool down

tot.40km/1h08'

SAB

bike

rulli:
15' warm up
12x(1' fv + 3' fl)

DOM

run

21km FL

tot.1h33'