{"id":1303,"date":"2011-06-02T05:30:41","date_gmt":"2011-06-02T09:30:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1303"},"modified":"2011-06-02T23:09:44","modified_gmt":"2011-06-03T03:09:44","slug":"summer-wk-1-cycle-wk1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1303","title":{"rendered":"Summer WK 1 (cycle wk1, Thurs)"},"content":{"rendered":"<p>W.U. &#8211; to 5:55<\/p>\n<p>Set 1: Kick\/Swim Mix<\/p>\n<ul>\n<li>100 FS Kick on 2:30 or 15 sec<\/li>\n<li>50 Swim on 1:0r 15 sec<\/li>\n<li>100 BK Kick on 2:30 or 15 sec<\/li>\n<li>50 Swim on 1:00 or 15 sec<\/li>\n<li>4 x 50 Kick choice on 1:15 or 15 sec<\/li>\n<\/ul>\n<p>Set 2: Base Aerobic<\/p>\n<ul>\n<li>A) FS 2&#215;25, 50, 100,\u00a0 200 swum as<br \/>\neven pace with Pace Options:<br \/>\n[Go on 30, 1:00, 1:45\u00a0with max swim 3:00 max for 200<br \/>\nGo on\u00a035, 1:10, 2:00 with max swim\u00a03:15<br \/>\nGo on 40, 1:20, 2:15 with max swim 3:30<br \/>\nOr cut lengths on 100 and 200]<\/li>\n<li>50 Easy<\/li>\n<li>B) BK 2 x 25, 50, 100 swum as<br \/>\neven pace with Pace Options:<br \/>\n[Go on 35, 1:05, with max swim 2:00\u00a0for 100<br \/>\n40, 1:15, with max swim 2:15\u00a0for 100<br \/>\n45, 1:25, with max swim 2:30\u00a0for 100<br \/>\nOr cut lengths on 100]<\/li>\n<li>50 Easy<\/li>\n<li>C) 5 x 100 on 15 sec rest Options for Pace<br \/>\n[1:45, 1:50, 1:55, 2:00 or cut to 75&#8217;s]<br \/>\nDB 1:25, 1:25, 1:22, 1:21, 1:19<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x (25 IM seq, 25 FS Strong) on 1:00, 1:05 or 1:10<\/li>\n<li>one extra minute rest<\/li>\n<li>4 x 50m FS descend by 1 sec each on 1:00, 1:05 or 1:10<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>Reduced to 1 x 25 FS Sprint<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. &#8211; to 5:55 Set 1: Kick\/Swim Mix 100 FS Kick on 2:30 or 15 sec 50 Swim on 1:0r 15 sec 100 BK Kick on 2:30 or 15 sec 50 Swim on 1:00 or 15 sec 4 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1303\">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\/1303"}],"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=1303"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1303\/revisions"}],"predecessor-version":[{"id":1305,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1303\/revisions\/1305"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1303"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}