{"id":1782,"date":"2012-06-15T06:00:15","date_gmt":"2012-06-15T10:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1782"},"modified":"2012-06-15T11:50:31","modified_gmt":"2012-06-15T15:50:31","slug":"summer-wk3-cycle-wk3-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1782","title":{"rendered":"Summer WK3 (cycle wk3, Fri)"},"content":{"rendered":"<p>This is the last session of the first 3 week build (so the hardest session). Next week will be a down week to allow for adaptions and recovery. Volume and intensity will be a touch below week 1. The second 3 week cycle will start somewhere between the first WK1 and WK2.<\/p>\n<p>Warm Up:\u00a0 600m + to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 AEROBIC BASE 1200m (150m recov)<\/p>\n<ul>\n<li>400m FS on 6:30 &#8211; adjust your distance to fit the time with 15+ sec rest<\/li>\n<li>50m BK on 1:15<\/li>\n<li>300m FS on 5:00 (or adj with 15+ sec rest)<\/li>\n<li>100m FS on 1:45 (or adj with 10+sec rest)<\/li>\n<li>50 BK on 1:15<\/li>\n<li>200m FS Pull on 3:15 (or adj distance with 10-15 sec rest)<\/li>\n<li>200m FS on 3:15<\/li>\n<li>50 BK on 1:15<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 to EN-2 Descend 400m (150m Recov)<\/p>\n<ul>\n<li>4 x 100m FS on 1:45, or your pace to 2:00 with 15 sec rest<br \/>\nDescend your swim times (i.e. increase speed) by at least 1 sec per 100<\/li>\n<li>150m Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Kick<\/p>\n<ul>\n<li>2 x 100m Kick Choice on 2:30<\/li>\n<li>3 x 50m Kick Choice on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 THRESHOLD<\/p>\n<ul>\n<li>8 x 50m FS on 1:00 or 20 sec rest (but hold one pace &#8211; and cut a few repeats)<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Speed<\/p>\n<ul>\n<li>2 x (25m Sprint, 25 Easy)<br \/>\n#1 FL, #2 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2400m, Total=3550m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the last session of the first 3 week build (so the hardest session). Next week will be a down week to allow for adaptions and recovery. Volume and intensity will be a touch below week 1. The second &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1782\">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\/1782"}],"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=1782"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1782\/revisions"}],"predecessor-version":[{"id":1784,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1782\/revisions\/1784"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1782"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}