settimana 17 - 23 marzo 2014

LUN

swim

400 warm up
4x300 sl a2 p.4'40" (2 snorkel, 2 compl)
100 ex
8x100 sl p.1'35" (75a2/25b2)
100 ex
500 sl+pull a2
100 do

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

MAR

swim

400 warm up

6x(150 a2 p.2'20" + 100 b1 p.1'35" + 50 b2 p.50")

200 ex

600 sl+pull+pal+laccio a2

100 do

run

3km warm up
4x(1km fv + 2km fm) 46'05"
1km cool down

tot.16km/1h03'50"/156bpm

MER

bike

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

tot.40km/1h04'/136bpm

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)
6x200 sl a2 p.3'10" (3 snorkel, 3 compl)
200 ex
16x50 sl a2 p.50" (8 pull, 8 compl)
100 cool down

run

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

tot.13km/55'50"

VEN

swim

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

bike

15' warm up
10x(3' fl@65rpm + 2' fl@80rpm)

tot.40km/1h06'/73rpm

SAB

bike

62km FL (1h47)

DOM

run

14km FL collinare (59'20")