settimana 3 - 9 marzo 2014

LUN

swim

400 warm up
5x200 sl a2 p.3'10" (3 snorkel, 2 compl)
100 ex
16x50 sl p.50" (3 a2, 1 b1)
100 ex
500 sl+pull a2
100 do

gym

10' cyclette

4 volte

hyperext x15
sit up x25 / crunch x 50
peck mach/peck deck x12
pulley row x12
side pulls x12
lat mach x12

10' cyclette

MAR

swim

400 warm up
200 ex
12x100 sl pull pal laccio a2 p.1'35"
600 sl snorkel a2
100 do

run

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

tot.12km/50'35"

MER

bike

40km vallonato con 3x10' fm

tot.1h03'/136bpm

gym

10' tapis

4 volte

sit up x25 / crunch x 50
peck mach/peck deck x12
squat x12
pulley row x12
squat x12
side pulls x12
squat x12
lat mach x12

10' cyclette

GIO

swim

400 warm up
10x50 sl+snorkel a2 p.50"

2 volte

3x200 sl b1 + 400 sl pull a2; base 1'30"
100 ex

run

3km fl
10km fm (39'09")
1km fl

tot.14km/56'50"

VEN

swim

500 sl pull a2
200 ex
15x100 sl pull pal a2 p.1'30"
600 sl+snorkel a2
100 do

bike

15' warm up
6x(5' 53/12; rec 2')
5' cool down

tot.40km/1h07'/135bpm

SAB

run

16km fl con 10x20" fv

tot. 1.09'27"/143bpm

DOM

combi

bike: 100km/2h50'/129bpm/79rpm
run: 8km/33'55"/154bpm