{"id":1129,"date":"2010-09-14T05:30:51","date_gmt":"2010-09-14T09:30:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1129"},"modified":"2010-09-25T18:20:18","modified_gmt":"2010-09-25T22:20:18","slug":"fall-wk-2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1129","title":{"rendered":"Fall WK 2 (Tues)"},"content":{"rendered":"<p>Aerobic Oxygen Delivery Session<\/p>\n<p>Words of Wisdom from Cathie:\u00a0\u00a0Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and should be used to fine tune the strokes. Don&#8217;t waste any of your lengths as garbage yardage &#8230; always focus on some aspect of the stroke technique.<\/p>\n<p><strong>Warm-Up:<\/strong> 1200m<\/p>\n<ul>Swim two times through all of the following:<\/p>\n<li>(100m Pull FS, 50m Swim BK, 50m\u00a0Swim BR)<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>4 x (25m Kick FS, 25m Swim IM)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 400m<\/p>\n<ul>\n<li>4 x ( 50m Fist FS, 25m Count FS, 25m BK )<br \/>\n(Swim continuous. Focus on long stroke, getting on your side.)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m<\/p>\n<ul>\n<li>2 x ( 200m IM )<br \/>\n(Swim continuous and 50m per IM stroke)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m<\/p>\n<ul>\n<li>4 x 100m FS on 15 sec rest \/ 100m<br \/>\n(really work the turns (fast in, turn, push, streamline, kick, pull, stroke, then breathe)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m<\/p>\n<ul>\n<li>4 x (25m Specialty, 25m IM) on 10 sec<\/li>\n<li>4 x (25m Specialty, 25m MI) on 10 sec<br \/>\n(Note: MI is the IM strokes swum in reverse order. Specialty is you best stroke after FS.)<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 100m<\/p>\n<ul>\n<li>25m FS Count Stroke &#8211; aim for max distance per stroke and min strokes<\/li>\n<li>25m FS &#8211; same as the first 25m, same number of strokes but press the water more<\/li>\n<li>25m FS Pick-up &#8211; same stroke, start easy, build press and cycle rate<\/li>\n<li>25m FS Pick-up(for each 25m, take 20-25 sec rest)<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>25m Pull FS, 25m Pull BK<br \/>\nwith increase breathing on each length (i.e. breathe every 4, 6, 8, 10 strokes)<\/li>\n<\/ul>\n<p>W.U. 1200m, Main Sets 1700m, Swim Down 200 Total 3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Oxygen Delivery Session Words of Wisdom from Cathie:\u00a0\u00a0Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and should be &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1129\">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\/1129"}],"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=1129"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1129\/revisions"}],"predecessor-version":[{"id":1131,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1129\/revisions\/1131"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1129"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}