{"id":288,"date":"2009-05-21T05:30:21","date_gmt":"2009-05-21T09:30:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=288"},"modified":"2009-05-20T22:05:37","modified_gmt":"2009-05-21T02:05:37","slug":"summer-recovery-week-from-nationals-session-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=288","title":{"rendered":"Summer &#8211; Recovery Week from Nationals (session 2)"},"content":{"rendered":"<p>Aerobic Mix session<\/p>\n<p><strong>Warm-Up:<\/strong> 1200m<\/p>\n<ul>\n<li>200m Pull FS-BK Mix<\/li>\n<li>4 x (25m Kick I.M., 25m Swim FS)<\/li>\n<li>200m Pull FS-BR Mix<\/li>\n<li>4 x (25m Kick FS, 25m Swim IM)<\/li>\n<li>100m FS Drills<\/li>\n<li>100m BK Drills<\/li>\n<li>200m Swim Mix<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 400m<\/p>\n<ul>\n<li>8 x 50m Kick Choice with Board on 1:10 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1000m<\/p>\n<ul>\n<li>4 x 100m FS on 1:45<\/li>\n<li>3 x 100m BK on 2:00<\/li>\n<li>3 x 100m BR on 2:15<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 100m<\/p>\n<ul>\n<li>100m Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m<\/p>\n<ul>\n<li>2 x [ 50m FL-BK, 50m BK-BR, 50m BR-FS, 50m FS]<br \/>\non 60 sec<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 100m<\/p>\n<ul>\n<li>100m Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 200m<\/p>\n<ul>\n<li>2 x [4 x 25m IM seq]<br \/>\non 30 sec or 10 sec rest<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1200m, Kick 400m, Main 1800m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Mix session Warm-Up: 1200m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills 200m Swim Mix Set 1: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=288\">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\/288"}],"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=288"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/288\/revisions"}],"predecessor-version":[{"id":291,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/288\/revisions\/291"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=288"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}