{"id":1694,"date":"2011-12-20T06:15:22","date_gmt":"2011-12-20T11:15:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1694"},"modified":"2011-12-20T12:22:31","modified_gmt":"2011-12-20T17:22:31","slug":"specifics-wk-28-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1694","title":{"rendered":"Specifics WK 2\/8 &#8211; Tuesday"},"content":{"rendered":"<p>East Bayfield 6:16am make up session<br \/>\n(since Noon Swim at Borden is cancelled this week)<br \/>\nWarm-Up and Set 1 &amp; 2 by Marianne.<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>600 Pull Swim Mix<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>4 x (25 Drill IM, 25 Swim FS)<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>200 FS with increasing Dolphin kicks off each wall<br \/>\n(2 &#8211; 3 &#8211; 4 &#8211; 5 &#8211; 6 &#8211; 7 &#8211; 8 kicks)<\/li>\n<li>200 FS with decreasing Dolphine kicks off each wall<br \/>\n(8 &#8211; 7 &#8211; 6 &#8211; 5 &#8211; 4 &#8211; 3 &#8211; 2 kicks)<\/li>\n<li>200 BK with increasing Dolphin kicks off each wall<br \/>\n(2 &#8211; 3 &#8211; 4 &#8211; 5 &#8211; 6 &#8211; 7 &#8211; 8 kicks)<\/li>\n<li>200 BK with decreasing Dolphin kicks off each wall<br \/>\n(8 &#8211; 7 &#8211; 6 &#8211; 5 &#8211; 4 &#8211; 3 &#8211; 2 kicks)<br \/>\nTake 20-30 sec rest between 200&#8217;s<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>10 x (3 x 50m) on short rest<br \/>\nEach 3 x 50 is {50 Kick, 50 Pull, 50 Swim}<br \/>\nOdd numbers 1 to 10 are BK or BR<br \/>\nEven numbers 1 to 10 are FS<br \/>\nAlternate addition of paddles<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x (25 IM Sprint, 25 Easy) on 1:30<\/li>\n<li>1 x 50 FS Sprint from blocks for time (DB 30.5)<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>Block Starts Practice<br \/>\n3 x BR<br \/>\n3 x FS<br \/>\n1 x FL<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield 6:16am make up session (since Noon Swim at Borden is cancelled this week) Warm-Up and Set 1 &amp; 2 by Marianne. Warm Up: 600 Pull Swim Mix 4 x (25 Kick IM, 25 Swim FS) 4 x (25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1694\">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\/1694"}],"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=1694"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1694\/revisions"}],"predecessor-version":[{"id":1695,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1694\/revisions\/1695"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1694"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}