settimana 24 - 30 marzo 2014

LUN

swim

400 warm up
10x100 sl a2 p.1'35"
100 ex
16x50 sl (3 a2, 1 b2) p.50"
100 ex
600 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
12x25 p.30" (1 de, 2 sl)
6x200 sl+pal a2 p.3'
200 ex
16x50 sl a2 p.50" (8 pull, 8 compl)
100 do

run

3km fl
3x(4km fv + 1km fl) [15'14", 15'11", 15'11"]

tot. 18km/1h11'49"

MER

bike

rullo:

15' warm up
40' FM
5' cool down

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
10x50 sl snorkel a2 p.50"
12x100 sl b1 p.1'30"
200 ex
800 sl+pull a2
100 do

run

15' fl
12x(30" ex + 1' fl + 30" fv + 1' fl)
5' fl

tot.13km/55'45"

VEN

swim

600 sl a2
100 ex
5x300 sl+pull+pal+laccio a2 p.4'40"
100 ex
600 sl snorkel a2
100 do

bike

40km FL (80rpm)

1h05'

SAB

run

12km fl
5km fm (19'25")
3km fl

tot.20km/1h24'20"

DOM

bike

Cronosquadre della versilia (31km/41'30")

+ 60km fl (tot.90km)