{"id":343,"date":"2009-06-08T11:30:37","date_gmt":"2009-06-08T15:30:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=343"},"modified":"2009-06-09T18:48:37","modified_gmt":"2009-06-09T22:48:37","slug":"summer-wk-3-cycle-wk-3-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=343","title":{"rendered":"Summer &#8211; WK 3 (cycle wk 3, Mon)"},"content":{"rendered":"<p>Aerobic Mix with Sprints<\/p>\n<p><strong>Warm-Up:<\/strong> 400m<\/p>\n<ul>\n<li>100m Pull FS<\/li>\n<li>100m Pull BK<\/li>\n<li>100m Pull BR<\/li>\n<li>100m Swim with Fins and paddles mix FS\/BK<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 550m KICK<\/p>\n<ul>\n<li>6 x 25m Dolphin Kick with fins on 45 sec (alt FS \/ BK)<\/li>\n<li>4 x (25m Kick FS with board, 25m Kick BR)<\/li>\n<li>4 x (25m Kick BK with board, 25m Kick BR)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 800m AEROBIC (A3), 200m Easy<\/p>\n<ul>\n<li>4 x 100m FS on 1:50, swim on 1:30 (with drag suit)<\/li>\n<li>100m Easy Swim<\/li>\n<li>4 x 100m BK on 2:00, swim on 1:35<\/li>\n<li>100m Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 100m Sprint, 200m Easy<\/p>\n<ul>\n<li>4 x (12.5m Overspin FS (feet dragging), easy swim rest of 50)<\/li>\n<li>2 x (25m Sprint, 25m Easy swim) 1st FL, 2nd FS<\/li>\n<\/ul>\n<p>Cool down swim &#8211; 300m<\/p>\n<p>W.U. 400m, Kick 550m, Main 900m Work, 400 Easy, Swim Down 300m Total 2750m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Mix with Sprints Warm-Up: 400m 100m Pull FS 100m Pull BK 100m Pull BR 100m Swim with Fins and paddles mix FS\/BK Set 1: 550m KICK 6 x 25m Dolphin Kick with fins on 45 sec (alt FS \/ &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=343\">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\/343"}],"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=343"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/343\/revisions"}],"predecessor-version":[{"id":345,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/343\/revisions\/345"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=343"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}