settimana 25 novembre - 1 dicembre 2013

LUN

swim

600-400-200 sl a2 base 1'30"
100 do
8x75 sl a2 snorkel p.1'15"
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
8x50 mx/sl p.1'
3x200 sl+snorkel a2 p.3'10"
200 ex
8x100 sl+pal a2 p.1'35"
100 do

run

4km fl
3x(1km fm + 1km fl)

tot.10km/44'40"

MER

bike

40km con 2x10' FM @ 85rpm

tot.1h08'

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 warm up
12x25 p.30" (1 de, 2 sl)
10x100 sl a 2 p.1'35" (5 snorkel, 5 completi)
200 ex
500 sl+pull a2
100 do

run

15' warm up
4x(30" ex + 1' fl + 30" fv + 1' fl)
6x(20" fv + 40" fl)

tot. 10km/44'50"

VEN

bike

20' fl
8x(3' @ 65rpm + 2' @ 85rpm)
10' cool down

tot.40km/1h08'

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'

SAB

run

12km fl

tot.55'35"

swim

300 warm up
600 sl snorkel a2
100 do
600 sl pull a2
100 do
400 sl snorkel a2
12x50 sl+pull+pal a2 p.50"
400 sl a2
100 do

DOM

bike

70km fl

tot.2h00'/79rpm/135bpm