{"id":1139,"date":"2010-09-18T06:30:13","date_gmt":"2010-09-18T10:30:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1139"},"modified":"2010-09-25T18:18:54","modified_gmt":"2010-09-25T22:18:54","slug":"fall-wk-2-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1139","title":{"rendered":"Fall WK 2 (Sat)"},"content":{"rendered":"<p>Aerobic &#8211; Stroke Technique Fins Session<\/p>\n<p>At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique &#8211; make every stroke count.<\/p>\n<p><strong>Warm-Up:<\/strong> 1500m<\/p>\n<ul>Swim fives times through all of the following:<\/p>\n<li>100m Pull FS<\/li>\n<li>50m Kick FL<\/li>\n<li>25m 3-3-3 BK, 25m Swim BK<\/li>\n<li>25m Pull BR, 25m Swim FS<\/li>\n<li>25m FL 3-3-3, 25m FS<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 2500m<\/p>\n<p>The main set is 50 times 50m on 60 sec (or 10 sec rest) swum as follows:<\/p>\n<ul>\n<li>5 x (25m Fist FS, 25m FS)<\/li>\n<li>5 x (25m 3-3-3 BK, 25m BK)<\/li>\n<li>5 x (25m Swim BR, 25m Swim FS)<\/li>\n<li>5 x (25m Swim FS, 25m Swim FL)<\/li>\n<li>10 x (25m Kick Mix, 25m Swim Mix)<br \/>\nkick and swim the same mix stroke, do FS every second pair.<\/li>\n<li>10 x (25m Kick FL, 25m Swim IM seq)<\/li>\n<li>10 x (25m Fist FS, 25m 3-3-3 BK)<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>Easy Swim\/Pull FS \/ BK<\/li>\n<\/ul>\n<p>W.U. 1500m, Main Sets 2500m, Swim Down 200 Total 4200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic &#8211; Stroke Technique Fins Session At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique &#8211; make every stroke count. Warm-Up: 1500m Swim fives times through all &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1139\">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\/1139"}],"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=1139"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1139\/revisions"}],"predecessor-version":[{"id":1166,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1139\/revisions\/1166"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1139"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}