LUN
swim
400 warm up
4x400 sl a2 p.6' (2 snorkel , 2 compl)
200 ex
10x100 sl a2 p.1'35" (5 pull, 5 compl)
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
10x50 sl snorkel a2 p.50"
8x200 sl b1 p.3'
200 ex
10x50 sl pull a2 p.50"
100 do
run
15' warm up
6x(30" ex + 1' fl + 30" fv + 1' fl)
tot.12km/51'40"
MER
bike
40km con 3x10' fm
tot.1h05'
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
GIO
swim
400 warm up
12x25 p.30" (1 de, 2 sl)
16x100 sl a2 p.1'35" (8 snorkel, 8 compl)
200 ex
12x50 sl+pull+laccio+pal a2 p.50"
100 do easy
run
3km warm up
11km fm (42'50")
VEN
bike
40km con 7x5' @65rpm
SAB
combinato
bike: 101km / 2h54'/ 130 bpm
run: 6km / 25'40"
DOM
run
15km FL
tot.1h05'24"
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