{"id":346,"date":"2009-06-09T05:30:37","date_gmt":"2009-06-09T09:30:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=346"},"modified":"2009-06-09T19:04:41","modified_gmt":"2009-06-09T23:04:41","slug":"summer-wk-3-cycle-wk-3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=346","title":{"rendered":"Summer WK 3 (cycle wk 3, 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> 600m Aerobic Dev (6:02 &#8211; 6:14)<\/p>\n<ul>\n<li>SPRINT:  6 x 100m FS on 1:40 to 2:00<br \/>\n&#8211; target pace to get 15 sec rest and swim about 20 to 25 sec over PB for 100 FS.<\/li>\n<li>DISTANCE:  2 x 300 FS on 5:30<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 500m Kick (6:16 &#8211; 6:28)<\/p>\n<ul>\n<li>6 x 50m Kick Choice on 1:10 or 5 sec rest<\/li>\n<li>8 x 25m Kick IM Seq on 35sec or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong>500m Aerobic Dev (6:30 &#8211; 6:41)<\/p>\n<ul>\n<li>SPRINT:  5 x 100m BK on 1:50 to 2:10<br \/>\n&#8211; target 25+ sec over PB plus 15 sec rest.<\/li>\n<li>DISTANCE:  3 x 200m FS with every 4th length BK on 3:45<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 500m Lactic Production (6:43 &#8211; 6:55)<\/p>\n<ul>\n<li>2 x (5 x 50m on descending pace as follows) first 5 FS, 2nd Choice:<br \/>\n1st 2nd 3rd 4th 5th<br \/>\n0    60   55  50  45  FS departure time pace<br \/>\n60  60   55  50  45  Choice<br \/>\nIf you can&#8217;t make a pace, hold the last one you did.<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1000m, Kick 500m, Main 1600m, 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: 600m Aerobic Dev (6:02 &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=346\">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\/346"}],"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=346"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/346\/revisions"}],"predecessor-version":[{"id":347,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/346\/revisions\/347"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=346"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}