{"id":1170,"date":"2010-09-28T05:30:58","date_gmt":"2010-09-28T09:30:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1170"},"modified":"2010-09-28T12:29:22","modified_gmt":"2010-09-28T16:29:22","slug":"fall-wk-4-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1170","title":{"rendered":"Fall WK 4 &#8211; Tues"},"content":{"rendered":"<p>Aerobic Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1000m (to 6:00)<\/p>\n<ul>\n<li>200m Pull FS<\/li>\n<li>100m Swim BK<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>100m Swim BR<\/li>\n<li>4 x (25m Kick FS, 25m Swim IM)<\/li>\n<li>4 x (25m Build FS, 25m Easy Mix)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 600m\u00a0FS Drill\/Swim (6:05-6:20)<\/p>\n<ul>\n<li>8 x (25m Drill FS, 25m Swim FS) on 10 sec rest, with Drills:<br \/>\n#1 R-Shark, #2 L-Shark, #3 R-Stretch, #4 L-Stretch<br \/>\n#5 R-Catch, #6 L-Catch, #7 Breathing, #8 Kick Timing<\/li>\n<li>2 x 100m FS on 15 sec rest<br \/>\nFast swimmers do 4&#215;100<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m Kick (6:23 to 6:33)<\/p>\n<ul>\n<li>8\u00a0x 50m Kick Choice on 1:20 or 10 sec rest<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m (6:35 to 6:42)<\/p>\n<ul>\n<li>400m\u00a0Continuous swim, max 7:00<br \/>\nas 4 x (75m FS, 25m BK)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m\u00a0 (6:45 to 6:55)<\/p>\n<ul>\n<li>8 x 50m on 15 sec rest, swum as<br \/>\ntwice through FL-BK,\u00a0 BK-BR,\u00a0 BR-FS,\u00a0 FS-FS<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m (to 7:00)<\/p>\n<ul>\n<li>200m Easy Pull\/Swim FS\/BK<\/li>\n<\/ul>\n<p>W.U. 1000m, Main Sets 1800m, Swim Down 200m Total 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Session Warm-Up: 1000m (to 6:00) 200m Pull FS 100m Swim BK 4 x (25m Kick IM, 25m Swim FS) 100m Swim BR 4 x (25m Kick FS, 25m Swim IM) 4 x (25m Build FS, 25m Easy Mix) Set &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1170\">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\/1170"}],"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=1170"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1170\/revisions"}],"predecessor-version":[{"id":1174,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1170\/revisions\/1174"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1170"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}