{"id":357,"date":"2009-06-20T06:30:45","date_gmt":"2009-06-20T10:30:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=357"},"modified":"2009-06-22T16:47:21","modified_gmt":"2009-06-22T20:47:21","slug":"summer-wk-4-cycle-wk-4-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=357","title":{"rendered":"Summer &#8211; WK 4 (cycle wk 4 &#8211; Sat)"},"content":{"rendered":"<p>Fins &#8211; Aerobic Down Week<\/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> 400m kick, 50m Easy (7:02-7:14)<\/p>\n<ul>\n<li>4 x 50m NO Fins Kick choice on 1:15 sec<\/li>\n<li>50m easy swim<\/li>\n<li>4 x 50m Fins Kick choice on 60 sec<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1200m (7:16- 7:36)<\/p>\n<ul>\n<li>400m FS steady, NO Fins to 7:00 max with an option to have tri swimmers bunch in a lane to simulate pack swimming<\/li>\n<li>4 x 100m FS or BK NO Fins on 2:00 with the option for tri swimmers to draft<\/li>\n<li>200m FS steady No Fins to max of 4:00<\/li>\n<li>4 x 50m FS or BK No Fins on 1:05<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 900m (7:38-7:55)<\/p>\n<ul>\n<li>4 x (50m IM on 60, 100m FS on 1:50) with fins. Swim the IM as 2 x (FL, BK, BR)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 200m (7:57-8:01)<\/p>\n<ul>\n<li>2 x 100m on 2:00swum as:<br \/>\n2 x 100m IM OR (1 x 100m IM and 1 x 100m FS)<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 200m (8:03 &#8211; 8:09)<\/p>\n<ul>\n<li>4 x (25m Sprint IM seq, 25m Easy) on 1:30<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing for a minimum of 200m then to the Hot Tub!<\/p>\n<p>W.U. 1200m, Kick 550m, Main 2700m, Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins &#8211; Aerobic Down Week 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 BR Swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=357\">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\/357"}],"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=357"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/357\/revisions"}],"predecessor-version":[{"id":358,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/357\/revisions\/358"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=357"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}