{"id":362,"date":"2009-06-23T05:30:42","date_gmt":"2009-06-23T09:30:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=362"},"modified":"2009-06-22T17:52:55","modified_gmt":"2009-06-22T21:52:55","slug":"summer-wk-5-cycle-wk-1-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=362","title":{"rendered":"Summer WK 5 (cycle wk 1, Tues)"},"content":{"rendered":"<p>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> 500\/600m Aerobic Dev (6:02-6:11)<\/p>\n<ul>\n<li>Distance Group: 2 x 300m FS on 5:30 or 20 sec rest and cut lengths<\/li>\n<li>OR<\/li>\n<li>Sprint Group:  5 x 100m FS on 1:40, 1:50, 2:00 or 15 sec rest and cut lengths, easy swim if done early<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m Kick, 50m Recovery (6:13-6:24)<\/p>\n<ul>\n<li>4 x (50m Kick Choice on 1:10 or 5 sec rest<\/li>\n<li>50m Easy Swim<\/li>\n<li>4 x (50m Kick Choice on 1:10 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 500\/400m Aeroboic Dev (6:26-6:38)<\/p>\n<ul>\n<li>Distance Group: 2 x 200m FS with every 4th length BK on 3:30 or 20 sec rest and cut lengths<\/li>\n<li>OR<\/li>\n<li>5 x 100m BK on 1:50, 2:00 or 2:15 &#8211; pick one so you get 15-20 sec rest.<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 600m Aerobic Dev (6:40-6:54)<\/p>\n<ul>\n<li>6 x (50m IM seq, 1:15, 50m FS on 1:00)<br \/>\nSwim IM sequence as 2 x (FL-BK, BK-BR, BR-FS)<\/li>\n<\/ul>\n<p>Cool down swim &#8211; 200m+ stroke mix<\/p>\n<p>W.U. 1000m, Kick 400m, Main 1650m, Swim Down 200m = 3250<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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: 500\/600m Aerobic Dev (6:02-6:11) Distance &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=362\">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\/362"}],"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=362"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/362\/revisions"}],"predecessor-version":[{"id":364,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/362\/revisions\/364"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=362"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}