{"id":1839,"date":"2012-07-13T06:00:11","date_gmt":"2012-07-13T10:00:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1839"},"modified":"2012-07-13T10:30:50","modified_gmt":"2012-07-13T14:30:50","slug":"summer-wk-7-cycle-wk3-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1839","title":{"rendered":"Summer WK 7 (cycle wk3, Fri)"},"content":{"rendered":"<p>Tired &#8211; so this final week 3 practice will be backed off a little.<br \/>\n800m FS TT set for next Friday.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1200m<\/p>\n<ul>\n<li>400 FS Pull on 6:45 \/ 20<\/li>\n<li>2 x 100 BK on 2:00 \/ 15<\/li>\n<li>2 x 200 FS on 3:30 \/ 20<\/li>\n<li>2 x 100 IM on 2:00 \/ 15<\/li>\n<li>50 Easy<br \/>\nQuick re-group for each part<\/li>\n<\/ul>\n<p>Set\u00a02:\u00a0 Fins Kick 500m<\/p>\n<ul>\n<li>4 x 25 Fins Dolphin\u00a0Kick &#8211; own pace<br \/>\n#1 Front, #2 Right Side, #3 Back, #4 Left side<br \/>\nWhich is best? Which need work on the reverse Kick?<\/li>\n<li>8 x 50 Kick IM seq on\u00a01:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 LAP\u00a0200m, Recov 400m<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 Easy) on 3:30<br \/>\nMax Sprint 45 sec<br \/>\n(DB:\u00a0 33, 32, 32, 32 controlled breathing)<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-1\/2 Descend 650m<\/p>\n<ul>\n<li>3 x 50 IM seq on 1:10<br \/>\nFL-BK, BK-BR, BR-FS<\/li>\n<li>5 x 100 FS Desc 1-5 on 1:45 \/ 15+<br \/>\n(DB:\u00a0 1:31, 1:29, 1:26, 1:25, 1:20)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2350\u00a0 Total=3650<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tired &#8211; so this final week 3 practice will be backed off a little. 800m FS TT set for next Friday. Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1200m 400 FS Pull on 6:45 \/ 20 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1839\">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\/1839"}],"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=1839"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1839\/revisions"}],"predecessor-version":[{"id":1845,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1839\/revisions\/1845"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1839"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}