{"id":285,"date":"2009-05-19T05:30:29","date_gmt":"2009-05-19T09:30:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=285"},"modified":"2009-05-20T21:14:27","modified_gmt":"2009-05-21T01:14:27","slug":"summer-recovery-week-from-nationals-session-1","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=285","title":{"rendered":"Summer &#8211; Recovery Week from Nationals (session 1)"},"content":{"rendered":"<p>Aerobic Mix session<\/p>\n<p><strong>Warm-Up:<\/strong> 800m<\/p>\n<ul>\n<li>3 * (50 Pull, 50 Kick, 50 Drill, 50 Swim) for FL, BK, BR<\/li>\n<li>200 Pull as 2 x (FS-BK-FS-BR)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 400m<\/p>\n<ul>\n<li>3 x 50m Kick with Board<br \/>\non 1:05, 1:10, 1:15\n<\/li>\n<li>50m Easy Swim<\/li>\n<li>3 x 50m Kick with Board<br \/>\non 1:05, 1:10, 1:15\n<\/li>\n<li>50m Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m<\/p>\n<ul>\n<li>4 x 50m FS<br \/>\nwith deep end vertical flutter\/dolphin kick hands above water for rest<br \/>\nDescending pace 1:10, 1:05, 1:00, 0:55<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 800m<\/p>\n<ul>\n<li>8 x 100m on 2:00 as<br \/>\nFS-FL-BK-FS<br \/>\nFS-BK-BR-FS<br \/>\nFS-BR-FS-FS<br \/>\nFS-FS-FS-FS<br \/>\n50m Easy Swim<br \/>\nFS-FL-FL-FS<br \/>\nFS-BK-BK-FS<br \/>\nFS-BR-BR-FS<br \/>\nFS-FS-FS-FS\n<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:45<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 400m<\/p>\n<ul>\n<li>400m FS continuous every 4th length BK<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 800m, Kick 300m, Main 1900m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Mix session Warm-Up: 800m 3 * (50 Pull, 50 Kick, 50 Drill, 50 Swim) for FL, BK, BR 200 Pull as 2 x (FS-BK-FS-BR) Set 1: 400m 3 x 50m Kick with Board on 1:05, 1:10, 1:15 50m Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=285\">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\/285"}],"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=285"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/285\/revisions"}],"predecessor-version":[{"id":287,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/285\/revisions\/287"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=285"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=285"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=285"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}