{"id":350,"date":"2009-06-13T06:30:43","date_gmt":"2009-06-13T10:30:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=350"},"modified":"2009-06-19T17:10:50","modified_gmt":"2009-06-19T21:10:50","slug":"summer-wk-3-cycle-wk-3-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=350","title":{"rendered":"Summer &#8211; WK 3 (cycle wk 3 &#8211; 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> 700m kick, 50m Easy (7:02-7:19)<\/p>\n<ul>\n<li>7 x 50m No Fins Kick on 1:10 or 5 sec (FL, BR, FS order)<\/li>\n<li>50m easy swim<\/li>\n<li>7 x 50m Fins Kick on 60 sec (FL, BK, FS)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1400m Aerobic Dev, 50m easy (7:21- 7:45)<\/p>\n<ul>\n<li>800m FS with every 4th length BK on 12:00 max<\/li>\n<li>12 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)x4<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 700m Aerobic Dev (7:47- 7:59)<\/p>\n<ul>\n<li>400m FS with every 4th length BK on 6:00 max<\/li>\n<li>6 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)x2<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 350m Aerobic Dev (8:01- 8:07)<\/p>\n<ul>\n<li>200m FS with every 4th length BK on 3:00 max<\/li>\n<li>3 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 900m Aerobic Dev (8:09 &#8211; 8:25)<\/p>\n<ul>\n<li>8 x 50m Choice on 45<\/li>\n<li>100m Easy Swim on 2:00<\/li>\n<li>4 x 50m Choice on 50<\/li>\n<li>100m Easy Swim on 2:00<\/li>\n<li>2 x 50m Choice on 55<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1200m, Kick 700m, Main 3400m, Swim Down 200m = 5500m<\/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=350\">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\/350"}],"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=350"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/350\/revisions"}],"predecessor-version":[{"id":351,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/350\/revisions\/351"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=350"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}