{"id":383,"date":"2009-07-04T06:30:31","date_gmt":"2009-07-04T10:30:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=383"},"modified":"2009-07-03T22:01:40","modified_gmt":"2009-07-04T02:01:40","slug":"summer-wk-6-cycle-wk-2-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=383","title":{"rendered":"Summer WK 6 (cycle wk 2, Sat)"},"content":{"rendered":"<p>Fins &#8211; Aerobic &#8211; Fins opt<\/p>\n<p><strong>Warm-Up:<\/strong> 1500m<\/p>\n<ul>\n<li>200m Pull Choice<\/li>\n<li>4 x (100m Pull, 100m Kick, 100m Swim) IM Seq<\/li>\n<li>100m Pull FS-BK<\/li>\n<\/ul>\n<p> The main set is 8 x 400m &#8230; each 400 is on 7min<\/p>\n<p><strong>Set 1:<\/strong>800m Aerobic (7:03-7:17)<\/p>\n<ul>\n<li>2 x 400m Stop Whistle at 6:15, go on 7:00<\/li>\n<li>1st 400 is FS &#8211; work on building, control, hold Stroke<\/li>\n<li>2nd 400 is FS with every 4th BK<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong>800m Aerobic (7:20-7:34)<\/p>\n<ul>\n<li>2 x [2 x 200m] 15 sec @ 200m, 400m Stop Whistle at 6:20, go on 7:00<\/li>\n<li>Odd 200&#8217;s is FS &#8211; EVEN SPLIT<\/li>\n<li>Even 200&#8217;s is FS with every 2nd BR, 4th BK<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong>800m Aerobic (7:37-7:51)<\/p>\n<ul>\n<li>2 x [4 x 100m] 10 sec per 100m, 400m Stop Whistle at 6:30, go on 7:00<\/li>\n<li>1st 4 100&#8217;s are FS &#8211; EVEN SPLIT<\/li>\n<li>2nd 4 100&#8217;s are 100 FS, 100 BK, 100BR, 100 FS<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong>800m Aerobic (7:54-8:08)<\/p>\n<ul>\n<li>2 x [8 x 50m] 5 sec per 50m, 400m Stop Whistle at 6:35, go on 7:00<\/li>\n<li>Odd 50&#8217;s are FS<\/li>\n<li>Even 50&#8217;s are IM Seq FL, BK, BR but no FS<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong>200m Aerobic (8:11-8:16)<\/p>\n<ul>\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>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1500m, Main 3400m, Swim Down 200m = 5100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins &#8211; Aerobic &#8211; Fins opt Warm-Up: 1500m 200m Pull Choice 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq 100m Pull FS-BK The main set is 8 x 400m &#8230; each 400 is on 7min Set 1:800m Aerobic &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=383\">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\/383"}],"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=383"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/383\/revisions"}],"predecessor-version":[{"id":387,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/383\/revisions\/387"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=383"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}