{"id":1805,"date":"2012-06-25T06:00:56","date_gmt":"2012-06-25T10:00:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1805"},"modified":"2012-06-25T13:45:32","modified_gmt":"2012-06-25T17:45:32","slug":"summer-wk5-cycle-wk1-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1805","title":{"rendered":"Summer WK5 (cycle wk1, Mon)"},"content":{"rendered":"<p>So, we are in week 5 of the summer program and starting another three week build followed by a down week. The focus remains on General Aerobic training.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 &#8211; ALL BASE AEROBIC 1100m<\/p>\n<ul>\n<li>300 FS Pull on 5:00 (or 15-20 sec rest)<\/li>\n<li>100 BK on 2:00 (or 10-15 sec rest)<\/li>\n<li>300 FS Swim on 5:00 (or 15-20)<\/li>\n<li>100 BR on 2:15 (or 10-15)<\/li>\n<li>3 x 100 FS on 1:45 (or 15)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick 350m<\/p>\n<ul>\n<li>2 x 100 Kick on 2:30 (or 10-15 sec rest)<\/li>\n<li>3 x 50 Kick on 1:10 (or 10 sec)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN1 to EN2 Descend 300m<\/p>\n<ul>\n<li>6 x 50 FS on 1:00<br \/>\nStart at EN-1 speed and drop 1 sec min off<br \/>\neach of the following 50&#8217;s<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 400m<\/p>\n<ul>\n<li>200 IM on 4:00 (or 20 sec)<br \/>\nswim this to put on a load<\/li>\n<li>Quick Regroup<\/li>\n<li>4 x 50 FS on 1:00 (or 20 sec )<br \/>\n@ EN-2 Speed<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Alactic Speed Work 100m<\/p>\n<ul>\n<li>4 x 25 IM on 45 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work 2250m, Total 3250m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So, we are in week 5 of the summer program and starting another three week build followed by a down week. The focus remains on General Aerobic training. Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 &#8211; ALL BASE AEROBIC &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1805\">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\/1805"}],"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=1805"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1805\/revisions"}],"predecessor-version":[{"id":1807,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1805\/revisions\/1807"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1805"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}