Juli Ashton, Night Calls

Los Tilos, Superior Campus

FRIDAY APRIL 22:

100 × 6 between 20''and 25''Macro pause 1'-2 '

200 × 3 between 38''and 50''pause 1'30 "Macro 2 '45''

300 × 2 between 1'05''and 1'20''1'30 pause - Macro 3 '


100 +100 × 3 between 42''and 55''Macro pause 2'-2'

100 + 200 × 2 between 1'10''and 1'20''1'30 pause - Macro 2 '45''

100 +100 +100 × 2 between 1'05''and 1'15''pause 1' 15 - Macro 3 '

Total Volume: 1800 m + 1800 m

SATURDAY APRIL 24

long-term aerobic activities

Workload: 40' minimum