100m FL100m FM100m FV

100m MAXrecupero 1'

step 1

30' riscaldamento + allunghi + stretching

200m FM200m MAXrecupero 1'

step 3

200m FV200m MAX100m FL

200m MAXrecupero 30"

step 5

400m MAX200m FL

recupero 30"

step 7

10" MAX 50" Rec20" MAX 40" Rec30" MAX 30" Rec40" MAX 20" Rec50" MAX 10" Rec

400m MAXrecupero 1'

step 9