settimana 20 - 26 gennaio 2014

LUN

swim

400 warm up
20x50 sl a2 p.50" (10 snorkel, 10 compl.)
200 ex
8x100 sl+pull a2 p.1'35"
100 do

gym

10' cyclette

4 volte

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

10' cyclette

MAR

swim

400 warm up
16x50 sl a2 p.50"
100 ex
8x75 sl+pull a2 p.1'15"
100 ex

run

30' fl
10x(20" fv  + 40" fl)
cool down

tot.10km/43'16"

MER

bike

15' warm up
3x(10' fm + 5' fl)
cool down

tot.40km/1h05'/141bpm/86rpm

gym

10' tapis roulant

4 volte:
peck deck x12
squat x12
lat machine x12
leg curl x12
side pulls x12
leg ext x12
pulley row x12

10' cyclette

GIO

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
200 ex
6x(150 a2 p.2'20" + 100 b1 p.1'35" + 50 b2 p.50")
500 sl+pull a2
100 cool down

run

3km warm up
9km fm (35'34")
1km cool down

tot.13km/53'10"

VEN

swim

400 sl+pull a2
200 ex
15x100 sl+pull+pal a2 p.1'30"
800 sl+snorkel a2
100 cool down

bike

40km con 8x3'@60rpm

tot.1h07'

SAB

run

16km fl

tot.1h10'/145bpm

DOM

combi

bike: 90km/2h35/78rpm/128bpm

run: 8km/34'30"/148bpm