{"id":2020,"date":"2012-10-10T06:00:51","date_gmt":"2012-10-10T10:00:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2020"},"modified":"2012-10-11T16:23:21","modified_gmt":"2012-10-11T20:23:21","slug":"fall-wk6-general-aerobic-cycle-wk1-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2020","title":{"rendered":"Fall WK6 &#8211; General Aerobic (cycle wk1, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>200 FS \/ BK mix<\/li>\n<li>4 x 25 Kick IM seq, 25 Swim FS<\/li>\n<li>100 BR<\/li>\n<li>100 IM Drill<\/li>\n<\/ul>\n<p>Set 1 Kick: (200m, 50 Recov)<\/p>\n<ul>\n<li>4-8 x 25m Kick on 10 sec rest<br \/>\nOdd &#8211; FS, Even &#8211; BK\/BR\/FL<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2 FS: (800m)<\/p>\n<ul>\n<li>2-4 x Underwater Streamline FS Kick<br \/>\n-swim back &#8216;long&#8217; from where you need air<\/li>\n<li>4-8 x 25 FS on 15 sec, emphasize streamline kick<\/li>\n<li>2 x [2 x 25 1-Arm FS with Board<br \/>\n&#8211; 1-2 x 50 FS]<\/li>\n<li>4\u00a0x 50 FS on 1:00<br \/>\nAlt &#8211; reduce to 3x or 2x on 15 sec<\/li>\n<\/ul>\n<p>Set 3 BK: (800m)<\/p>\n<ul>\n<li>2-4 x max BK Underwater Dolphin<br \/>\n&#8211; swim rest of 25 easy BK<\/li>\n<li>4-8 x 25 BK on 15 sec, min 3 Dolphin Kicks<\/li>\n<li>2 x [2 x 25 1-arm BK, 1-2 x 50 BK]<br \/>\n<span style=\"color: #0000ff;\">Only time for once through the above.<br \/>\nA one hour session provides minimal opportunity<br \/>\nfor meaninful training.<\/span><\/li>\n<li>4\u00a0x 50 BK on 1:10<br \/>\nAlt &#8211; reduce to 3x or\u00a02 x on 15 sec<\/li>\n<\/ul>\n<p>Set 4 IM: (100m)<\/p>\n<ul>\n<li>4 x 25 IM seq on 45 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100+ Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 200 FS \/ BK mix 4 x 25 Kick IM seq, 25 Swim FS 100 BR 100 IM Drill Set 1 Kick: (200m, 50 Recov) 4-8 x 25m Kick on 10 sec rest Odd &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2020\">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\/2020"}],"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=2020"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2020\/revisions"}],"predecessor-version":[{"id":2023,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2020\/revisions\/2023"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2020"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}