{"id":331,"date":"2009-06-04T05:30:08","date_gmt":"2009-06-04T09:30:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=331"},"modified":"2009-06-05T16:13:19","modified_gmt":"2009-06-05T20:13:19","slug":"summer-wk-2-cycle-wk-2-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=331","title":{"rendered":"Summer &#8211; WK 2 (cycle wk 2 &#8211; Thurs)"},"content":{"rendered":"<p>Anaerobic &#8211; Lactic Acid Tolerance<\/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> 200m Aerobic Dev (4 min)<\/p>\n<ul>\n<li>4 x 50m Pick-up, alt FS, BK own pace (max 1:00 per)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m Lactic Acid Tolerance, 400m Easy (16 min)<\/p>\n<ul>\n<li>4 x 100m FS on 4:00 with active recovery swim between.<br \/>\nTarget Pace = 100FS PB + 10 sec (db 1:13 &#8211; 1:15)<br \/>\n(max sprint duration 1:30 &#8230; whistle)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m Recovery (4 min)<\/p>\n<ul>\n<li>200m Easy Swim FS \/ BK on 4:00<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m Lactic Acid Tolerance, 400m Easy (16 min)<\/p>\n<ul>\n<li>4 x 100m BK on 4:00 with active recovery swim between.<br \/>\nTarget Pace = 100BK PB + 10-15 sec (db 1:23 &#8211; 1:26)<br \/>\n(max sprint duration 1:30 &#8230; whistle)<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 100m Kick (LA Pro), 200 Easy (6 min)<\/p>\n<ul>\n<li>4 x (25m Sprint Kick with board, easy swim 50m) on 1:30<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong> 50m work, 100m recovery (6min)<\/p>\n<ul>\n<li>2 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 500m, Main (Work 1100m, Recovery 1100m), Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anaerobic &#8211; Lactic Acid Tolerance 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: 200m Aerobic Dev (4 min) 4 x 50m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=331\">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\/331"}],"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=331"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/331\/revisions"}],"predecessor-version":[{"id":335,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/331\/revisions\/335"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=331"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}