settimana 13 - 19 gennaio 2014

LUN

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
8x200 sl a2 p.3'10" (4 compl, 4 pull)
200 ex
16x50 sl a2 (8 pull, 8 compl)
100 do

gym

10' cyclette

4 volte

hyperext x15
sit up x25
peck deck x12
squat x12
pulley row x12
leg curl x12
side pulls x12
leg ext x12
lat mach x12

10' cyclette

MAR

swim

400 warm up
8x25 sl prog p.30"
1500 sl b1 (20'08")
200 ex
16x50 sl a2 (8 pull, 8 compl)
100 do

run

3km warm up
8km (3' fv / 1' fl) tot.30'50"
1km cool down

tot. 12km/48'30"

MER

bike

35' fl
25' fm
5' fl

tot.40km/1h06'/135bpm/82rpm

gym

10' cyclette

4 volte

hyperext x15
sit up x25
peck deck x12
squat x12
pulley row x12
leg curl x12
side pulls x12
leg ext x12
lat mach x12

10' cyclette

GIO

bike

40km FL

tot.1h06'/134bpm/76rpm

run

10km fl con 6x1' fv

tot.43'09"

VEN

swim

400 warm up
8x50 p.50" (1 de/sl, 1 sl)
16x100 sl a2 p.1'35" (8 snorkel, 8 compl)
200 ex
600 sl+pull+pal a2
100 do

gym

30' cyclette

4 volte

hyperext x15
sit up x25
peck deck x12
pulley row x12
side pulls x12
lat mach x12

15' cyclette

SAB

swim

400 warm up
10x100 sl a2 p.1'35"
100 do
16x50 sl a2 p.50" (8 pull, 8 compl)
100 do
8x75 sl a2 p.1'15"
10x50 sl+pull+pal a2 p.45"
8x25 sl p.30"
200 gg
100 do

DOM

run

Puccini Half Marathon

1.23.50 (38° ass./10 cat.)