settimana 9 -15 dicembre 2013

LUN

swim

400 warm up
12x25 (1 de, 2 sl) p.30"
4x400 sl a2 p.6'15" (2 snorkel, 2 compl)
200 ex
8x75 sl a2 p.1'15"
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 sl+laccio a2 p.55"
16x100 sl (3 b1 p.1'30", 1 a2 p.1'45")
200 ex
500 sl+pull+pal a2
100 do

run

15' warm up
10x(1' fv  + 1' fl)
5' fl
3km fm
5' coold down

tot.13km/54'40"

MER

bike

20' warm up
12' fm
10' fl
12 fl
cool down

tot.40km/1h07'/133bpm/85rpm

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)
8x200 sl p.3'10" (1: 75a2/25b1; 2: a2 pull)
200 ex
12x50 sl+snorkel a2 p.50"
100 do

VEN

swim

400 sl+pull a2
200 ex
12x100 sl+pull+pal a2 p.1'30"
600 sl+snorkel a2 
100 do

bike

20' warm up
6x(5' 53/12; rec.2')
5' cool down

tot.40km/1h08'

SAB

bike

80km fl

tot.2h17'/133bpm/81rpm

DOM

run

gara 10km Corri Olimpia EUR

tot.38'37"