{"id":300,"date":"2009-05-26T05:30:38","date_gmt":"2009-05-26T09:30:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=300"},"modified":"2009-06-01T17:18:55","modified_gmt":"2009-06-01T21:18:55","slug":"summer-wk-1-cycle-1-session-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=300","title":{"rendered":"Summer &#8211; WK 1 (cycle wk 1 &#8211; Tues)"},"content":{"rendered":"<p>Aerobic<\/p>\n<p><strong>Warm-Up:<\/strong> 1000m<\/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<\/ul>\n<p><strong>Set 1:<\/strong> 600m<\/p>\n<ul>\n<li>4 x (50m Kick &#8211; 100m Swim) odd FS, even BK on 3:00<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 600m<\/p>\n<ul>\n<li>3 x 200m FS on 3:15, 3:20 or 3:30 &#8211; pick one so you get 15-20 sec rest.<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 450m<\/p>\n<ul>\n<li>4 x 100m BK on 1:50, 2:00 or 2:15 &#8211; pick one so you get 15-20 sec rest.<br \/>\nThen 50m easy swim.<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 550m<\/p>\n<ul>\n<li>5 x 100m FS on 1:40, 1:45 or 1:50 &#8211; target pace to get 15 sec rest and swim about 20+ sec over PB for 100 FS.<br \/>\nThen 50m Easy Swim<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1000m, Kick 200m, Main 2000m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Warm-Up: 1000m 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 Set 1: 600m 4 x (50m Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=300\">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\/300"}],"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=300"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/300\/revisions"}],"predecessor-version":[{"id":324,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/300\/revisions\/324"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=300"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}