{"id":325,"date":"2009-06-02T05:30:47","date_gmt":"2009-06-02T09:30:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=325"},"modified":"2009-06-03T19:14:51","modified_gmt":"2009-06-03T23:14:51","slug":"summer-wk-2-cycle-wk-2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=325","title":{"rendered":"Summer &#8211; WK 2 (cycle wk 2, 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> 500m Aerobic Dev<\/p>\n<ul>\n<li>5 x 100m FS on 1:40, 1:45 or 1:50<br \/>\n&#8211; target pace to get 15 sec rest and<br \/>\nswim about 20 to 25 sec over PB for 100 FS.<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m Kick, 50m Easy Swim<\/p>\n<ul>\n<li>4 x 50m Kick Choice on 1:10 or 5 sec rest<\/li>\n<li>50m Easy Swim<\/li>\n<li>4 x 50m Kick Choice on 1:10 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong>400m Aerobic Dev, 50m Easy swim<\/p>\n<ul>\n<li>4 x 100m BK on 1:50, 2:00, 2:10<br \/>\n&#8211; target 25+ sec over PB plus 15 sec rest.<\/li>\n<li>50m Easy<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m Lactic Production, 300m Easy Recovery<\/p>\n<ul>\n<li>4 x 50m BR Sprint on 3:00 target 5 sec over PB, easy swim for active recovery<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 200m<\/p>\n<ul>\n<li>4 x (12.5m Sprint FS, easy rest of 50) on 1:30<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1000m, Kick 400m, Main 1650m, 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: 500m Aerobic Dev 5 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=325\">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\/325"}],"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=325"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/325\/revisions"}],"predecessor-version":[{"id":330,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/325\/revisions\/330"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=325"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}