{"id":1179,"date":"2010-09-29T21:43:51","date_gmt":"2010-09-30T01:43:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1179"},"modified":"2010-09-29T21:43:51","modified_gmt":"2010-09-30T01:43:51","slug":"fall-wk-4-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1179","title":{"rendered":"Fall WK 4 &#8211; Thurs"},"content":{"rendered":"<p>Aerobic \/ Technique\u00a0Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1000m (to 6:00)<\/p>\n<ul>\n<li>300m Pull FS\/BK Mix<\/li>\n<li>3 x\u00a0(50 kick, 50 drill, 100 Swim)<br \/>\n#1 FS, #2 BK, #3 BR<\/li>\n<li>FL:\u00a0 50 kick, 50 Drill, 50 3-3-3<\/li>\n<li>Additional Pull\/Swim Mix strokes if done early<\/li>\n<\/ul>\n<p><strong>Set 1: <\/strong>1050m\/700m\u00a0Drill\/Swim (6:02-6:32)<\/p>\n<ul>\n<li>Sets of 3 x 50m OR<br \/>\n2 x 50m for slower swimmers (finish 2 and wait)<br \/>\neach 50 is (25m Drill, 25m Swim) same drill, same stroke.<br \/>\n10 sec rest per 50<\/li>\n<li>#1\u00a0&#8211; 6 Side kick per stroke, left arm down, FS<\/li>\n<li>#2 &#8211; 6 Side kick per stroke,\u00a0right arm down, FS<\/li>\n<li>#3 &#8211; Roll-Stretch focus, FS<\/li>\n<li>#4 &#8211; Catch-Focus, FS<\/li>\n<li>#5 &#8211; R-Arm only, BK<\/li>\n<li>#6 &#8211; L-Arm only, BK<\/li>\n<li>#7 &#8211; Whip Kick touch Hands, BR<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong>\u00a0Pacing\u00a0 350m\/550m (6:34 to 6:44)<\/p>\n<p>Leave on a colour hand at 60 for each repeat &#8211; WATCH THE CLOCK<br \/>\nTake note of your 25, 50 and 100 times<\/p>\n<ul>\n<li>2 x 25m FS on\u00a010+ sec rest\u00a0 (eg. Swim 25sec, go 45 sec)<br \/>\nSwim at the pace you can hold 100<\/li>\n<li>2 x 50m FS on\u00a015+ sec rest (eg Swim 50sec, go 1:15<br \/>\nSwim double your 25m time<\/li>\n<li>2 x 100m FS on 15+ sec rest (eg Swim 1:40, go 2:00)<br \/>\nFaster swimmers 4 x 100<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m\u00a0 (6:44 to 6:54)<\/p>\n<ul>\n<li>4 x 50m on 15 sec rest, swum as<br \/>\n#1 FL, #2 BK, #3 BR, #4 FS<\/li>\n<li>4 x 50m on 15 sec rest, swum as<br \/>\n#1 FL-FS, #2 BK-FS, #3 BR-FS, #4 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 2000\/1450m, Swim Down 200m Total 3200m\/2650m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic \/ Technique\u00a0Session Warm-Up: 1000m (to 6:00) 300m Pull FS\/BK Mix 3 x\u00a0(50 kick, 50 drill, 100 Swim) #1 FS, #2 BK, #3 BR FL:\u00a0 50 kick, 50 Drill, 50 3-3-3 Additional Pull\/Swim Mix strokes if done early Set 1: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1179\">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\/1179"}],"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=1179"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1179\/revisions"}],"predecessor-version":[{"id":1181,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1179\/revisions\/1181"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1179"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}