{"id":1146,"date":"2010-09-21T05:30:18","date_gmt":"2010-09-21T09:30:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1146"},"modified":"2010-09-25T17:58:28","modified_gmt":"2010-09-25T21:58:28","slug":"fall-wk-3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1146","title":{"rendered":"Fall WK 3 &#8211; Tues"},"content":{"rendered":"<p>Aerobic Session<\/p>\n<p>It should be stressed that at this point in the season there is plenty of volume in our three swim sessions and that other aerobic activity should take place on the off days. Also, keep weights at endurance level &#8211; 30 reps with 2-3 sets.<\/p>\n<p><strong>Warm-Up:<\/strong> 800m<\/p>\n<ul>Swim two times through all of the following:<\/p>\n<li>100m Pull FS<\/li>\n<li>50m Kick BK<\/li>\n<li>50m FL 3-3-3<\/li>\n<li>50m Pull BK<\/li>\n<li>50m Swim BR<\/li>\n<p>and then four times through the following in IM sequence:<\/p>\n<li>(25m Drill, 25 Swim)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 400m\u00a0&#8211; Suggest Fins<\/p>\n<ul>\n<li>2\u00a0x [<br \/>\n&#8211; 25m streamline front flutter kick, 25m FS<br \/>\n&#8211; 25m streamline right side flutter kick, 25m FS<br \/>\n&#8211; 25m streamline left side flutter kick, 25m FS<br \/>\n&#8211; 25m streamline 6-left- stroke-6-right etc, 25m FS]<br \/>\ntake 5 sec rest between 50&#8217;s &#8230; think streamline<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m<\/p>\n<ul>400m Continuous Swim done as\u00a0four times through the following:<\/p>\n<li>25m Fist FS<\/li>\n<li>25m Count FS<\/li>\n<li>25m Regular FS<\/li>\n<li>25m BK<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 800m<\/p>\n<ul>\n<li>2 x 200m swum as [FL-FS, BK-FS, BR-FS, FS-FS] on 15 sec rest \/200<\/li>\n<li>2 x [ 4 x (25m Kick IM, 25m Swim IM) ]<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 800m<\/p>\n<ul>Take 15 seconds after each 200m segment<\/p>\n<li>200m FS<\/li>\n<li>200m IM<\/li>\n<li>200m Specialty<\/li>\n<li>200m FS<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>200m Easy Pull\/Swim FS\/BK<\/li>\n<\/ul>\n<p>W.U. 800m, Main Sets 2400m, Swim Down 200m Total 3400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Session It should be stressed that at this point in the season there is plenty of volume in our three swim sessions and that other aerobic activity should take place on the off days. Also, keep weights at endurance &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1146\">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\/1146"}],"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=1146"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1146\/revisions"}],"predecessor-version":[{"id":1150,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1146\/revisions\/1150"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1146"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}