{"id":367,"date":"2009-06-27T06:30:45","date_gmt":"2009-06-27T10:30:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=367"},"modified":"2009-06-26T20:11:19","modified_gmt":"2009-06-27T00:11:19","slug":"summer-wk-5-cycle-wk-1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=367","title":{"rendered":"Summer WK 5 (cycle wk 1, Sat)"},"content":{"rendered":"<p>Fins &#8211; Aerobic &#8211; Fins opt<\/p>\n<p><strong>Warm-Up:<\/strong> 1200m<\/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<li>4 x 50m Pick-Up FS<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong>400m Drill-Swim (7:05-7:15)<\/p>\n<ul>\n<li>8 x Freestyle (25m Drill &#8211; 25m Swim) continuous using the following drills:<br \/>\n1. Right Arm (use other arm as marker for entry\/stretch for Right)<br \/>\n2. Left Arm (ditto for Left)<br \/>\n3. Kick<br \/>\n4. Pull<br \/>\n5. 6-beat<br \/>\n6. Catch Up<br \/>\n7. Scull<br \/>\n8. Finger Drag<br \/>\nBe sure to incorporate the feel of the drill into the next swim length<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 550m Kick, 50m Easy (7:17-7:29)<\/p>\n<ul>\n<li>5 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix<\/li>\n<li>50m easy swim<\/li>\n<li>6 x 50m Fins Kick on 60 sec (FL, BK, FS order)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 1600m (7:31- 8:01)<\/p>\n<ul>\n<p>ALL<\/p>\n<li>400m FS Pull with Paddles 7:30<\/li>\n<li>400m FS Swim 7:00<\/li>\n<p>DISTANCE GROUP:<\/p>\n<li>400m FS Pull 7:30<\/li>\n<li>400m FS Swim 7:00 (opt for every 4th BK plus 30 sec))<\/li>\n<p>SPRINT GROUP option:<\/p>\n<li>4 x 100m FS Fins (opt) on 1:40, 1:45, 1:50<\/li>\n<li>4 x 100m BK Fins (opt) on 1:50, 2:00, 2:10<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 600m (8:03-8:16)<\/p>\n<ul>\n<li>2 x 200m IM swum as (25 IM, 25 FS) Fins opt on 4:00<\/li>\n<li>4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) Fins opt on 1:10<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 200m (8:17 &#8211; 8:26)<\/p>\n<ul>\n<li>2 x (4 x 25m IM or Choice Fast on 45 sec)<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1200m, Kick 550m, Main 2850m, Swim Down 200m = 4800m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins &#8211; Aerobic &#8211; Fins opt Warm-Up: 1200m 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 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=367\">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\/367"}],"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=367"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/367\/revisions"}],"predecessor-version":[{"id":370,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/367\/revisions\/370"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=367"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}