settimana 17 - 23 febbraio 2014

LUN

swim

400 warm up
6x150 sl a2 snorkel p.2'20"
100ex
8x100 sl (75a2/25b2) p.1'35"
100 ex
12x50 sl a2 pull p.50" 
100 do

gym

10' cyclette

4 volte

hyperext x15
sit up x25 / crunch x 50
peck mach/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
12x25 p.30" (1 de, 2 sl)
1500 sl fartlek (19'57")
200 ex
8x75 sl+pull a2 p.1'15"
100 do

run

3km warm up
15km (1km fv / 2km fm) tot.58'15"
1km fl

tot.19km/1h15'45"

MER

swim

400 warm up
10x200 sl a2 p.3'10" (5 snorkel, 5 compl)
200 ex
12x50 sl pull a2 p.50"
100 do

10' cyclette

4 volte

hyperext x15
sit up x25 / crunch x 50
peck mach/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 con 6x5' FM (53/12)

tot.1h04'/136bpm

run

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

tot.12km/51'15"

VEN

swim

400 warm up
10x50 sl+snorkel a2 p.50"
15x100 sl+pull+pal a2 p.1'30"
200 ex
10x50 sl a2 p.50"
100 do

run

8km fl
3km fm
1km fl

tot,12km/50'25"

SAB

bike

100km fl

tot.2h47'/134bpm

DOM

combi

bike: 63km (1h44'/135bpm)
run: 8km (34'19"/149bpm)