{"id":1182,"date":"2010-10-01T22:44:34","date_gmt":"2010-10-02T02:44:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1182"},"modified":"2010-10-04T18:04:51","modified_gmt":"2010-10-04T22:04:51","slug":"fall-wk-4-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1182","title":{"rendered":"Fall WK 4 &#8211; Saturday"},"content":{"rendered":"<p><strong>Aerobic Fins session<br \/>\n**Pool Temp suddenly too hot to train***<\/strong><\/p>\n<p><strong>Warm-Up:<\/strong> 1200m (to 7:00)<\/p>\n<ul>Swim\u00a0two times through all of the following:<\/p>\n<li>200m Pull Mix<\/li>\n<li>200m Kick Mix<\/li>\n<li>200m Drill-Swim Mix<br \/>\nIf finished early &#8230; start a 3rd time through<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> <strong>Kick<\/strong> 500m (7:02 to 7:15)<\/p>\n<ul>\n<li>8\u00a0x 50m Fins Kick\u00a0on 60 sec or 5-10 sec rest<br \/>\n2\u00a0x (50FL, 50BK, 50 FL, 50 FS) and one choice<\/li>\n<li>2 x 50m no fins Whip Kick on 1:15 or 5-10 sec rest.<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> <strong>FS Technique<\/strong> 400m (7:17 to 7:26)<\/p>\n<ul>\n<li>400m FS with every 4th length BK<br \/>\nWork on push-offs \/ high elbow (straight arm if needed) \/ long stroke \/ Roll<br \/>\nKeep elbow bent in BK pull.<br \/>\nNot for time &#8211; for proper stroke &#8211; Not a race!<\/li>\n<\/ul>\n<p><strong>Set 3:\u00a0 FS Double-Up Pacing <\/strong>800m (7:28 to 7:43)<\/p>\n<p>Attempt to swim all even pace &#8230; double 50m time for 100 &#8230; double 100m time for 200<br \/>\nFaster Swimmers &#8211; No Fins<br \/>\nSlower Swimmers &#8211; Chop down the 400m<\/p>\n<ul>\n<li>2 x 50m\u00a0on 10+ sec rest\u00a0<\/li>\n<li>100m 15+ sec rest<\/li>\n<li>200m 20+ sec rest<\/li>\n<li>400m<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> <strong>IM Drill Swim<\/strong> 400m (7:45-7:55)<\/p>\n<ul>\n<li>8 x 50m IM seq on\u00a01:15 sec or\u00a010 sec rest<br \/>\nSeq: 1-arm FL FL, 333 BK BK, 2-Pull BR BR, Super StretchFS FS<br \/>\nthen: FL BK, BK BR, BR FS, FS FS<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> <strong>Sprint Mix<\/strong> 200m (7:57-8:07)<\/p>\n<ul>25m Sprints with choice of stroke<\/p>\n<li>4 x 25m on 45 sec<\/li>\n<li>4 x 25m on 60 sec<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 100m<\/p>\n<ul>\n<li>choice<\/li>\n<li>Flip Turns work<\/li>\n<\/ul>\n<p>W.U. 1200m, Main Sets 2300m, Swim Down 100 MaxTotal 3600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Fins session **Pool Temp suddenly too hot to train*** Warm-Up: 1200m (to 7:00) Swim\u00a0two times through all of the following: 200m Pull Mix 200m Kick Mix 200m Drill-Swim Mix If finished early &#8230; start a 3rd time through Set &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1182\">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\/1182"}],"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=1182"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1182\/revisions"}],"predecessor-version":[{"id":1189,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1182\/revisions\/1189"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1182"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}