{"id":306,"date":"2009-05-28T05:30:06","date_gmt":"2009-05-28T09:30:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=306"},"modified":"2009-06-01T17:17:13","modified_gmt":"2009-06-01T21:17:13","slug":"summer-week-1-cycle-week-1-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=306","title":{"rendered":"Summer &#8211; WK 1 (cycle wk 1 &#8211; Thurs)"},"content":{"rendered":"<p>Anaerobic &#8211; Lactic Acid Production<\/P><\/p>\n<p><strong>Warm-Up:<\/strong> 1100m<\/p>\n<ul>\n<li>2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)<br \/>\nonce as FS, next as BK<\/li>\n<li>100m Pull, 100m Kick, 100m Swim BR<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 400m<\/p>\n<ul>\n<li>8 x 50m Kick choice on 1:10 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 300m work, 600m recovery<\/p>\n<ul>\n<li>6 x 50m FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)<br \/>\nwith active recovery swim between repeats.<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m recovery<\/p>\n<ul>\n<li>200m Swim Mix BK &#8211; FS<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 200m work, 300m recovery<\/p>\n<ul>\n<li>4 x 50m BK Sprint on 3:00 (same target concept as above)<br \/>\nwith active recovery swim between repeats<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 100m work, 100m recovery<\/p>\n<ul>\n<li>4 x (25m Sprint IM Seq, 25m easy on 1:30<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1100m, Kick 400m, Main (Work 600m, Recovery 1200m), Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anaerobic &#8211; Lactic Acid Production Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 400m 8 x 50m Kick choice on 1:10 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=306\">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\/306"}],"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=306"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/306\/revisions"}],"predecessor-version":[{"id":322,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/306\/revisions\/322"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=306"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}