{"id":292,"date":"2009-05-23T06:30:52","date_gmt":"2009-05-23T10:30:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=292"},"modified":"2009-05-22T18:56:10","modified_gmt":"2009-05-22T22:56:10","slug":"summer-recovery-week-from-nationals-session-3","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=292","title":{"rendered":"Summer &#8211; Recovery Week from Nationals (session 3)"},"content":{"rendered":"<p>Fins &#8211; Aerobic Mix session<\/p>\n<p><strong>Warm-Up:<\/strong> 1500m<\/p>\n<ul>\n<li>200m Pull FS<\/li>\n<li>4 x (50m Kick I.M., 50m Swim FS)<\/li>\n<li>200m Pull BK<\/li>\n<li>4 x (50m Kick FS, 50m Swim IM)<\/li>\n<li>100m FS Drills<\/li>\n<li>100m BK Drills<\/li>\n<li>100m BR Swim<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 500m<\/p>\n<ul>\n<li>10 x 50m Fins Kick FL-BK-FS order no Board on 60 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m<\/p>\n<ul>\n<li>No Fins &#8211; 400m FS with every 4th length BK on 7:00<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 500m<\/p>\n<ul>\n<li>No Fins 5 x 100m FS on 1:45<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 800m<\/p>\n<ul>\n<li>Fins 2 x [<\/li>\n<li>200m as (50FL-50FS-50BK-50FS) on 3:30<\/li>\n<li>200m FS on 3:00<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 400m<\/p>\n<ul>\n<li>8 x 50m Swim with Fins on 60 sec, Odds FS, Even Choice not FS<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong> 300m<\/p>\n<ul>\n<li>3 x 100m IM No Fins on 2:00<\/li>\n<\/ul>\n<p><strong>Set 7:<\/strong> 100m<\/p>\n<ul>\n<li>100m Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 8:<\/strong> 200m<\/p>\n<ul>\n<li>2 x [4 x 25m IM seq] on 45 sec No Fins<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1500m, Kick 500m, Main 2700m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins &#8211; Aerobic Mix session Warm-Up: 1500m 200m Pull FS 4 x (50m Kick I.M., 50m Swim FS) 200m Pull BK 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m BR Swim Set 1: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=292\">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\/292"}],"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=292"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/292\/revisions"}],"predecessor-version":[{"id":295,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/292\/revisions\/295"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=292"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}