Semana 10.- 4 / 10 Enero.

Lunes.- (T1) swim --- 4x(100cr-50p-100pb) 30"r / 2x5x100 pls+pb 30"-1'r --- 2000 m / 0:50
(T2) run --- CC rit 5:00/k --- 8 k / 0:40
Martes.- (T1) swim --- 1000 pb <20' / 2x500 pb <10' 1'r / 2x4x100 75% pb 30"-1'r --- 2800 m / 1:10 (T2) bike --- SPINNING (CR) 80 cad --- 60 k / 1:45
Miercoles.- DT
Jueves.- (G)(T1) gym --- (vol) sup+inf 5x6rep 90% 2'r --- 0:45
(T2) bike --- SPINNING (cal + 5xCR 5' ) 96 cad --- 30 k / 1:00
Viernes.- (T1) swim --- CLASE TEC. --- 1200 m / 0:45
(T2) run --- 20' cal + 10 x CR2' 30"r rit.3:30/k --- 10 k / 0:45
Sabado.- (M) swim --- 4x500 <10' pb 1'r --- 2000 m / 0:45
Domingo.- (G)(M) gym --- (vol) sup+inf 5x6rep 90% 2'r --- 0:45
(T) bike --- SPINNING (cal + 10xCR 5' ) 95 cad --- 60 k / 2:00

Total Horas Semana.- 11:45
- Swim.- 8000 m / 3:30
- Bike.- 150 k / 4:45
- Run.- 18 k / 1:25
- Gym.- 2:00