{"id":319,"date":"2009-06-01T11:30:59","date_gmt":"2009-06-01T15:30:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=319"},"modified":"2009-06-22T16:50:08","modified_gmt":"2009-06-22T20:50:08","slug":"summer-wk-2-cycle-wk-2-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=319","title":{"rendered":"Summer Wk 2 (cycle wk 2, Monday)"},"content":{"rendered":"<p>Aerobic Mix<\/p>\n<p><strong>Warm-Up:<\/strong> 500m<\/p>\n<ul>\n<li>100m Pull FS<\/li>\n<li>100m Pull BK<\/li>\n<li>100m Pull BR<\/li>\n<li>100m BK Drills with Fins<\/li>\n<li>100m FS Drills with Fins<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 500m AEROBIC (A3), 50m Easy<\/p>\n<ul>\n<li>5 x 100m FS on 1:40, swim on 1:25<\/li>\n<li>50m Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 300m KICK, 50m Easy<\/p>\n<ul>\n<li>5 x 50m Kick mix on 1:10<\/li>\n<li>50m Easy Swim<\/li>\n<li>2 x (25m Kick Sprint [~22 sec], 50m Easy Swim) <\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m AEROBIC A3<\/p>\n<ul>\n<li>4 x 100m BK on 1:50, swim on 1:35<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m AEROBIC A2<\/p>\n<ul>\n<li>4 x (25m BR easy, 25m FL, 25m BR easy 25m FL) on 15 sec rest \/ 100m<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 50m SPRINT, 150m Easy<\/p>\n<ul>\n<li>4 x (12.5m Sprint IM seq, easy swim rest of 50) on 1:30<\/li>\n<\/ul>\n<p>Cool down swim &#8211; 100m<\/p>\n<p>W.U. 500m, Kick 300m, Main 1550m, Swim Down 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Mix Warm-Up: 500m 100m Pull FS 100m Pull BK 100m Pull BR 100m BK Drills with Fins 100m FS Drills with Fins Set 1: 500m AEROBIC (A3), 50m Easy 5 x 100m FS on 1:40, swim on 1:25 50m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=319\">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\/319"}],"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=319"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/319\/revisions"}],"predecessor-version":[{"id":344,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/319\/revisions\/344"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=319"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}