{"id":388,"date":"2009-07-07T05:30:39","date_gmt":"2009-07-07T09:30:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=388"},"modified":"2009-07-06T17:15:48","modified_gmt":"2009-07-06T21:15:48","slug":"summer-wk-7-cycle-wk-3-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=388","title":{"rendered":"Summer WK 7 (cycle wk 3, Tuesday)"},"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> 500m Kick (6:02-6:14)<\/p>\n<ul>\n<li>10 x (50m Kick Choice on 1:10 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 800m Aerobic Dev (6:16-6:30)<\/p>\n<ul>\n<li>All: 400m FS on 7:00 (max swim 6:40 with 20 sec rest)<\/li>\n<li>Distance: 400m FS Pull\/Paddles on 7:00<\/li>\n<li>OR<\/li>\n<li>Sprint:  4 x 100m FS on 1:35, 1:40, 1:45 or 15 sec rest and cut lengths<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 800m Aeroboic Dev (6:32-6:48)<\/p>\n<ul>\n<li>Distance: 4 x 200m FS on 4:00 swum as<br \/>\n#1 Straight Swim, #2 Pull, #3 Straight Swim, #4 Every 4th length Back<\/li>\n<li>OR<\/li>\n<li>Sprint: 200m Choice FS \/ BK on 4:00<\/li>\n<li>3 x 100m Choice FS \/ BK on 2:00<\/li>\n<li>6 x 50m Choice  on 1:00<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m Aerobic Dev (6:50-6:58)<\/p>\n<ul>\n<li>8 x (25m Work IM seq, 25m recover FS on 1:00)<br \/>\nSwim IM sequence as 2 x (FL-FS, BK-FS, BR-FS, FS-FS)<\/li>\n<\/ul>\n<p>Cool down swim &#8211; 100m+ stroke mix<\/p>\n<p>W.U. 1000m, Kick 500m, Main 2000m, Swim Down 100m = 3600<\/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: 500m Kick (6:02-6:14) 10 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=388\">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\/388"}],"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=388"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/388\/revisions"}],"predecessor-version":[{"id":393,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/388\/revisions\/393"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=388"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}