{"id":311,"date":"2009-05-30T06:30:41","date_gmt":"2009-05-30T10:30:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=311"},"modified":"2009-05-31T15:01:44","modified_gmt":"2009-05-31T19:01:44","slug":"summer-wk-1-cycle-week-1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=311","title":{"rendered":"Summer &#8211; WK 1 (cycle week 1, Sat)"},"content":{"rendered":"<p>Fins &#8211; Aerobic &#8211; Sprint Mix<\/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>4 x 50m Pick-Up FS<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 500m kick, 50m Easy (7:02-7:15)<\/p>\n<ul>\n<li>6 x 50m Fins Kick on 60 sec (FL, BK, FS order)<\/li>\n<li>50m easy swim<\/li>\n<li>4 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 800m (7:17- 7:32)<\/p>\n<ul>\n<li>400m FS steady, NO Fins on 7:00<\/li>\n<li>4 x 100m FS NO Fins on 1:40, 1:45, 1:50 Decend 1-4<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m (7:34-7:42)<\/p>\n<ul>\n<li>200m IM with Fins on 3:45<\/li>\n<li>4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) with Fins on 1:10<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 600m (7:44-7:57)<\/p>\n<ul>\n<li>4 x 50m BK no Fins Descend 1-4 on 1:05<\/li>\n<li>4 x 50m BR no Fins Descend 1-4 on 1:10<\/li>\n<li>4 x 50m FS no Fins Descend 1-4 on 1:00<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 400m (7:59-8:08)<\/p>\n<ul>\n<li>2 x [75m IM No Fins on 2:00, 100m FS on 2:00 no fins]<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong> 200m (8:10 &#8211; 8:14)<\/p>\n<ul>\n<li>200m BK every 4th length FS on 4:00 (fins opt)<\/li>\n<\/ul>\n<p><strong>Set 7:<\/strong> 300m (8:16 &#8211; 8:25)<\/p>\n<ul>\n<li>2 x (4 x 25m IM Fast on 45 sec)<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1200m, Kick 550m, Main 2700m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins &#8211; Aerobic &#8211; Sprint Mix 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 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=311\">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\/311"}],"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=311"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/311\/revisions"}],"predecessor-version":[{"id":315,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/311\/revisions\/315"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=311"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}