{"id":338,"date":"2009-06-06T06:30:03","date_gmt":"2009-06-06T10:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=338"},"modified":"2009-06-05T22:38:04","modified_gmt":"2009-06-06T02:38:04","slug":"summer-wk-2-cycle-wk-2-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=338","title":{"rendered":"Summer &#8211; WK 2 (cycle wk 2, Sat)"},"content":{"rendered":"<p>Fins Optional &#8211; Aerobic &#8211; Sprint Mix<\/p>\n<p><strong>Warm-Up:<\/strong> 1500m<\/p>\n<ul>\n<li>200m Pull FS-BK Mix<\/li>\n<li>4 x (50m Kick I.M., 50m Swim FS)<\/li>\n<li>200m Pull FS-BR Mix<\/li>\n<li>4 x (50m Kick FS, 50m Swim IM)<\/li>\n<li>100m FS Drills<\/li>\n<li>100m BK Drills<\/li>\n<li>100m BR Swim<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 600m kick, 50m Easy (7:02-7:17)<\/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>6 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1000m Aerobic Dev, 50m easy (7:19- 7:43)<\/p>\n<ul>\n<li>6 x 100m FS Fins OPT on 15 sec rest (max 2 min \/ 100)<\/li>\n<li>50m+ Easy Swim<\/li>\n<li>4 x 100m BK Fins OPT on 15 sec rest (max 2:10 min \/ 100)<\/li>\n<li>50m+ Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m Aerobic Recovery (7:45- 7:49)<\/p>\n<ul>\n<li>200m Easy FS \/ BK mix<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 350m Lactic Production, 800m Recovery (7:50-8:15)<\/p>\n<ul>\n<li>4 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<li>50m Easy Swim on 2:00<\/li>\n<li>3 x 50m Sprint swum in IM seq as 2 x (FL-BK, BK-BR, BR-FS on 3:00 (aim for pace of 100m IM swim) with active recovery between repeats.<\/li>\n<li>50m Easy Swim on 2:00<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 200m Speed (8:16 &#8211; 8:22)<\/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. 1500m, Kick 600m, Main Work 1550m, Recovery 1100m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins Optional &#8211; Aerobic &#8211; Sprint Mix Warm-Up: 1500m 200m Pull FS-BK Mix 4 x (50m Kick I.M., 50m Swim FS) 200m Pull FS-BR Mix 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=338\">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\/338"}],"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=338"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/338\/revisions"}],"predecessor-version":[{"id":341,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/338\/revisions\/341"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=338"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}