{"id":1117,"date":"2010-09-09T05:30:44","date_gmt":"2010-09-09T09:30:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1117"},"modified":"2010-09-25T18:21:14","modified_gmt":"2010-09-25T22:21:14","slug":"fall-wk-1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1117","title":{"rendered":"Fall &#8211; WK 1 (Thurs)"},"content":{"rendered":"<p><strong>Warmup:<\/strong> 1100m\u00a0&#8211;\u00a0to 6:00<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>100 BK<\/li>\n<li>4 x [25m Kick IM, 25m Swim FS]<\/li>\n<li>100 BR<\/li>\n<li>4 x [25m Kick FS, 25m Swim IM]<\/li>\n<li>100 FS Swim nice and long<\/li>\n<li>4 x\u00a0[ 25 FS Build, 25 Easy]<\/li>\n<\/ul>\n<p><strong>Set\u00a01:<\/strong> 500m (6:03-6:18)<\/p>\n<ul>\n<li>5 x [50m FS technique focus, 50m FS swim]<br \/>\nFS Technique Focus: #1 R-arm Entry, #2 L-arm Entry<br \/>\n#3 Stretch, #4 Kick, #5 Breathing<br \/>\n15 sec rest per 50<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m (6:20-6:25)<\/p>\n<ul>\n<li>200m BK with every 4th length FS<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m (6:27-6:33)<\/p>\n<ul>\n<li>4 x 50m Kick IM sequence<br \/>\non\u00a015 sec rest per 50<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400 meters (6:35-6:47)<\/p>\n<ul>\n<li>4\u00a0x [25m IM seq, 25m FS]\u00a0 on 1:30<\/li>\n<li>4 x 25m\u00a0IM seq\u00a0on 45 sec<\/li>\n<li>4 x 25m FS on 45 sec<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> (6:50-7:00)<\/p>\n<p>300 mix Easy Swim\/Pull<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmup: 1100m\u00a0&#8211;\u00a0to 6:00 200 FS Pull 100 BK 4 x [25m Kick IM, 25m Swim FS] 100 BR 4 x [25m Kick FS, 25m Swim IM] 100 FS Swim nice and long 4 x\u00a0[ 25 FS Build, 25 Easy] Set\u00a01: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1117\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1117"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1117"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1117\/revisions"}],"predecessor-version":[{"id":1119,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1117\/revisions\/1119"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1117"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}