{"id":1753,"date":"2012-06-01T06:00:11","date_gmt":"2012-06-01T10:00:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1753"},"modified":"2012-06-01T14:46:19","modified_gmt":"2012-06-01T18:46:19","slug":"summer-wk1-cycle-wk1-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1753","title":{"rendered":"Summer WK1 (cycle wk1, Fri)"},"content":{"rendered":"<p>Warm Up:\u00a0 800m to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 (1100) Base Aerobic mix (50m Recov)<br \/>\n&#8211; to 6:32<\/p>\n<ul>\n<li>300m FS with every 4th length BK on 5:00<br \/>\n(or cut distance)<\/li>\n<li>3 x 100m FS Pull on 1:45 (or 15 sec)<br \/>\n*focus on long straight legs for all &#8211; ab stretch AND<br \/>\n#1 &#8211; Head Position &#8211; watch the bottom of the pool directly below<br \/>\n#2 &#8211; Arm Pull Start &#8211; high elbow, early vertical forearm<br \/>\n#3 &#8211; Head Rotation Breathing &#8211; low eye stays under water<\/li>\n<li>100m IM on 2:15 (or cut FS)<\/li>\n<li>3 x 100 FS on 1:45 (or 15 sec)<\/li>\n<li>100 BK on 2:00 (for fastest group)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP (200) Lactic Acid Production (200m Recov)<br \/>\n&#8211; to 6:45<\/p>\n<ul>\n<li>4 x (30 sec FS Sprint (to Whistle), 75-100 Easy) on 3:00<br \/>\nAll back to the shallow end wall by 2:45.<br \/>\n*Fastest group complete a 50m<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1\/2 (300m)<br \/>\n&#8211; to 6:54<\/p>\n<ul>\n<li>FL-BK on 1:15<\/li>\n<li>50 FS Push on 1:00<\/li>\n<li>BK-BR on 1:15<\/li>\n<li>50 FS Push on 1:00<\/li>\n<li>BR-FS on 1:15<\/li>\n<li>50 FS Push on 1:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m (to 7:00)<\/p>\n<p>Work=1600, Total=2850<\/p>\n<p>Additional set for after 7:00<\/p>\n<p>Set 4: EN-1 BK<\/p>\n<ul>\n<li>100 BK Pull on 2:15<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>50 BK Pull on 1:10<\/li>\n<li>4 x 50 BK on 1:10<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800m to 6:10 Set 1:\u00a0 EN-1 (1100) Base Aerobic mix (50m Recov) &#8211; to 6:32 300m FS with every 4th length BK on 5:00 (or cut distance) 3 x 100m FS Pull on 1:45 (or 15 sec) *focus &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1753\">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\/1753"}],"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=1753"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1753\/revisions"}],"predecessor-version":[{"id":1755,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1753\/revisions\/1755"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1753"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}