{"id":348,"date":"2009-06-11T05:30:20","date_gmt":"2009-06-11T09:30:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=348"},"modified":"2009-06-19T16:58:03","modified_gmt":"2009-06-19T20:58:03","slug":"summer-wk-3-cycle-wk-3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=348","title":{"rendered":"Summer WK 3 (cycle wk 3, 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 Speed Dev (5 min)<\/p>\n<ul>\n<li>4 x (12.5m Max Speed, 12.5m Distance\/Stroke, 25m Easy Swim) on own pace, 1:15 max<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 300m Lactic Acid Tolerance, 800m Recovery (22 min)<\/p>\n<ul>\n<li>6 x 50m FS Sprint on 3:00 with active recovery swim between (max sprint duration 45 sec &#8230; whistle)<\/li>\n<li>200m Easy Swim FS \/ BK on 4:00<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 250m LA Tol, 700m Recovery Swim (19 min)<\/p>\n<ul>\n<li>5 x 50m BK on 3:00 with active recovery swim between.<br \/>\n(max sprint duration 55 sec &#8230; whistle)<\/li>\n<li>200m Easy Swim FS \/ BK on 4:00<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 100m LA Prod (4 min)<\/p>\n<ul>\n<li>4 x (25m BR\/Choice Sprint) on 1:00<\/li>\n<\/ul>\n<p>Cool down swim &#8211; Pull increase breathing 200m<\/p>\n<p>W.U. 1100m Main (Work 750m, Recovery 1600m), 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 Speed Dev (5 min) 4 x (12.5m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=348\">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\/348"}],"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=348"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/348\/revisions"}],"predecessor-version":[{"id":349,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/348\/revisions\/349"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=348"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}