1. 30' riscaldamento + allunghi + stretching
step 1
100m FL
100m FM
100m FV
100m MAX
recupero 1'

2. step 3
200m FM
200m MAX
recupero 1'

3. step 5
200m FV
200m MAX
100m FL
200m MAX
recupero 30"

4. step 7
400m MAX
200m FL
recupero 30"

5. step 9
10" MAX 50" Rec
20" MAX 40" Rec
30" MAX 30" Rec
40" MAX 20" Rec
50" MAX 10" Rec
400m MAX
recupero 1'