settimana 10 - 16 marzo 2014

LUN

swim

400 warm up
10x100 sl a2 p.1'35" (5 snorkel, 5 compl)
100 ex
12x75 sl p.1'15" (4: 25b2/50a2; 4: 25a2/25b2/25a2; 4: 50a2/25b2)
100 ex
500 sl+pull a2
100 do

MAR

swim

400 warm up
12x25 sl p.30"
6x200 sl a2 p.3'10" (3 snorkel, 3 compl)
200 ex
16x50 sl a2 p.50" (8 pull, 8 compl)
100 do

run

15' warm up
12x(30" ex + 1' fl + 30" fv + 1' fl)
5' cool down

tot.13km/56'08"

MER

bike

40km con 10x1'30" fv

tot.40km/1h05'/135bpm

gym

10' cyc

4 volte:
50 crunch/25 sit up
12 peck deck / peck mach
12 squat
12 lat mach
12 squat
12 side pull
12 squat
12 pulley row

10' cyc

GIO

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
8x150 sl b1 p.2'15"
200 ex
800 sl+pull a2
100 do

run

3km warm up
3x3km fv (rec. 1km fl) [11'14"; 11'09"; 11'23"]

tot.15km/1h00'02" (159bpm)

VEN

swim

500 sl a2
200 ex
15x100 sl pull pal laccio a2 p.1'35"
500 sl snorkel a2
100 do

bike

40km fl

tot.1h05

SAB

run

60' fl
10x(20" fv + 40" fl)
10' fl

tot.19km/1h21'50"

DOM

combi

bike: 100km, 2 salite (4km, 2km) tot.2h53'/80rpm/135bpm
run: 9km tot.39'25"