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7 L R L R
12 L RLRL 2:30 min pausa
2:30 min RLRL 5 min 2:30 min
18 RLRL per 5 min RLRL
pausa pausa
3 4
R R 10 min
L 5 min L
24 3 3 3 3 2:30 min 3 3 3 3
pausa
5
6
5 min
30 RLRL 5 min
pausa
38
POLSI
ex 1: X bpm
ex 2: +10 bpm
DITA
ex 3: +20 bpm
ex 4: +30 bpm
ex 5: +50 bpm
ex 6: +40 bpm
POLSI
ex 7: +5 bpm