settimana 27 gennaio - 2 febbraio 2014

LUN

swim

400 warm up
10x150 sl a2 p.2'20" (6 snorkel , 4 compl)
200 ex
16x50 sl a2 p.50" (8 pull, 8 compl)
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
10x50 sl+snorkel a2 p.50"
15x100 sl b1 p.1'30"
200 ex
10x50 sl+pull a2 p.50"
100 do

run

3km warm up
10km fartlek (3'/1') 38'47"
1km cool down

tot.14km/56'45"/158bpm

MER

bike

20' warm up
3x(10' fm + 5' fl)

tot.40km/1h07'/84rpm/136bpm

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

GIO

swim

400 warm up
12x25 sl p.30" (1 de, 2 sl)
8x200 sl a2 p.3'10" (4 snorkel, 4 compl)
200 ex
8x75 sl+pull a2 p.1'15"
100 do

run

15' warm up
8x(30" ex + 1' fl +30" fv + 1' fl)
5' cool down

tot.10km/42'55"

VEN

swim

400 sl+pull a2
200 ex
15x100 sl+pull+pal 2 p.1'30"
600 sl+snorkel a2

bike

40km con 15' fm

tot.1h06'

SAB

run

20km fl

tot.1h28'15"/141bpm

DOM

combi

bike: 73km/2h06'/130bpm
run: 8km/34'20"/146bpm