{"id":352,"date":"2009-06-16T05:30:50","date_gmt":"2009-06-16T09:30:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=352"},"modified":"2009-06-19T21:06:29","modified_gmt":"2009-06-20T01:06:29","slug":"summer-wk-4-cycle-wk-4-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=352","title":{"rendered":"Summer &#8211; WK 4 (cycle wk 4, Tues)"},"content":{"rendered":"<p>Down Week &#8211; 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> 200m Kick, 400m Recovery Swim (6:03-6:16)<\/p>\n<ul>\n<li>4 x (50m Kick on 1:15, 100m Swim on 2:00)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 600m Aerobic Maintenance (6:18-6:30)<\/p>\n<ul>\n<li>2 x [50m FS on 10 sec rest,<br \/>\n100m FS on 15 sec rest,<br \/>\n150m FS on 20 sec rest]<br \/>\nswim all at even pace<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 300m Aerobic Maintenance (6:32-6:39)<\/p>\n<ul>\n<li>3 x 100m BK on 2:30<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m Aerobic Maintenance (6:41-6:49)<\/p>\n<ul>\n<li>4 x 100m FS on 2:00<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 100m Sprint, 100m Recovery (6:50-6:56)<\/p>\n<ul>\n<li>4 x (25m IM Sprint, 25m Easy Swim) on 1:30<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1000m, Kick 200m, Main 1900m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week &#8211; 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: 200m Kick, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=352\">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\/352"}],"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=352"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/352\/revisions"}],"predecessor-version":[{"id":355,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/352\/revisions\/355"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=352"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}