settimana 2 - 8 dicembre 2013

LUN

swim

400 warm up
5x300 sl a2 p.4'45" (3 snorkel, 2 completi)
200 ex
16x50 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)
12x100 sl p.1'35" (2 b1, 1 a2)
200 ex
4x200 sl+pull+pal p.3'
100 do

run

15' warm up
8x(1' fv + 1' fl)
5' fl
3km fm
5' cool down

tot.12km/50'53"

MER

bike

20' warm up
10' fm
10' fl
10' fm
15' fl

tot.40km/1h04'/136bpm/84rpm

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 sl+laccio p.30"
300-200-100-100-200-300 sl a2 base 1'30" (300-200-100 snorkel)
200 ex
16x50 sl+pull a2
100 do

run

9km fl
2km fm
1km fl

tot.12km/52'55

VEN

swim

400 sl+pull a2
200 ex
4x300 sl+pull+pal a2 p.4'30"
600 sl+snorkel a2
100 do

bike

20' warm up
7x(4' 53/12 + 2' rec.)
5' cool down

tot.40km/1h08'

SAB

run

16km fl

tot.1h11'50"

DOM

combi:

bike: 73km/2h05'/135bpm/79rpm
run: 4km/17'44"