{"id":365,"date":"2009-06-25T05:30:30","date_gmt":"2009-06-25T09:30:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=365"},"modified":"2009-06-24T21:47:11","modified_gmt":"2009-06-25T01:47:11","slug":"summer-wk-5-cycle-wk-1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=365","title":{"rendered":"Summer WK 5 (cycle wk 1, Thurs)"},"content":{"rendered":"<p>Anaerobic &#8211; Creatine Phosphate, analactic practice<br \/>\n<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> 50m Kick, 150m Recovery (6:02-6:08)<\/p>\n<ul>\n<li>4 x (12.5m Overkick, easy swim rest of 50m) own pace<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 70m CP, 400m Recovery (6:10-6:24)<\/p>\n<ul>\n<li>4 x (CP Over-Spin FS for 12 sec, easy swim for 3 min)<br \/>\nAim for at least 40 arm strokes. Form isn&#8217;t important &#8211; just speed)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m Recovery (6:25-6:29)<\/p>\n<ul>\n<li>200m Pull with Paddles FS-BK mix<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 100m Speed, 200m recovery (6:31-6:39)<\/p>\n<ul>\n<li>4 x (25m Sprint Choice, 50m easy swim) on 2:00<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 200m recovery (6:40-6:45)<\/p>\n<ul>\n<li>200m Swim with Paddles FS-BR mix<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong> 75m Speed, 75m recovery (6:47-6:52)<\/p>\n<ul>\n<li>3 x (25m Sprint Choice, 25m easy swim)<br \/>\nwhere the heat winner drops out.<\/li>\n<\/ul>\n<p>Cool down swim &#8211; easy pull 100m<\/p>\n<p>W.U. 1100m, Kick 50m, Main (Work 245m, Recovery 1225m), Swim Down 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anaerobic &#8211; Creatine Phosphate, analactic practice 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: 50m Kick, 150m Recovery (6:02-6:08) 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=365\">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\/365"}],"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=365"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/365\/revisions"}],"predecessor-version":[{"id":366,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/365\/revisions\/366"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=365"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}