{"id":354,"date":"2009-06-18T05:30:33","date_gmt":"2009-06-18T09:30:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=354"},"modified":"2009-07-15T18:46:41","modified_gmt":"2009-07-15T22:46:41","slug":"summer-wk-4-cycle-wk-4-thur","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=354","title":{"rendered":"Summer &#8211; WK 4 (cycle wk 4 &#8211; Thurs)"},"content":{"rendered":"<p>Down Week &#8211; Light Anaerobic &#8211; Lactic Acid Production<\/P><\/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> 250m Kick (6:02-6:11)<\/p>\n<ul>\n<li>5 x 50m Kick choice on {1:15, 1:30, 1:45} easy swim if finished early in the fast pace.<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m work, 400m recovery (6:13-6:25)<\/p>\n<ul>\n<li>4 x 30 sec FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)<br \/>\nwith active recovery swim between repeats.<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m recovery<\/p>\n<ul>\n<li>200m Pull Mix BK &#8211; FS on 4:00<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 150m work, 300m recovery<\/p>\n<ul>\n<li>4 x 25sec BK (or choice) Sprint on 3:00 (same target concept as above)<br \/>\nwith active recovery swim between repeats<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 200m recovery<\/p>\n<ul>\n<li>200m Swim Mix BK &#8211; FS on 4:00<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong> 50m work, 150m recovery<\/p>\n<ul>\n<li>2 x 20 sec BR (or choice) Sprint on 3:00 with Active Recovery<\/li>\n<\/ul>\n<p>Cool down Pull &#8211; increase breathing 200m<\/p>\n<p>W.U. 1100m, Kick 250m, Main (Work 400m, Recovery 1250m), Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week &#8211; Light Anaerobic &#8211; Lactic Acid Production 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: 250m Kick (6:02-6:11) 5 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=354\">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\/354"}],"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=354"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/354\/revisions"}],"predecessor-version":[{"id":407,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/354\/revisions\/407"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=354"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}