{"id":394,"date":"2009-07-09T05:30:46","date_gmt":"2009-07-09T09:30:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=394"},"modified":"2009-07-08T15:40:22","modified_gmt":"2009-07-08T19:40:22","slug":"summer-wk-7-cycle-wk-3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=394","title":{"rendered":"Summer WK 7 (cycle wk 3, Thurs)"},"content":{"rendered":"<p>Anaerobic &#8211; Lactic Acid Tolerance &#8211; a hard one!<\/p>\n<p><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> 200m (6:02-6:07)<\/p>\n<ul>\n<li>4 x (12.5m Over-Kick, Easy Swim rest of 50m) on own pace, 1:15 max<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m Lactic Acid Tolerance, 550m Recovery (6:09-6:28)<\/p>\n<ul>\n<li> 2 x 200m \/ 3 min Smart Fast FS on 7:30 with active recovery swim between (~200m)<\/li>\n<li>150m Easy Swim FS \/ BK on 3:30<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m Lactic Acid Tolerance, 600m Recovery (6:30-6:52)<\/p>\n<ul>\n<li> 4 x 100m \/ 1:30 min Smart Fast FS\/BK on 5:30 with active recovery swim between (~150m)<\/li>\n<\/ul>\n<p>Cool down swim &#8211; Pull increase breathing 200+m<\/p>\n<p>W.U. 1100m Main (Work 850m, Recovery 1300m), Swim Down 200m = 3450m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anaerobic &#8211; Lactic Acid Tolerance &#8211; a hard one! 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: 200m (6:02-6:07) 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=394\">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\/394"}],"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=394"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/394\/revisions"}],"predecessor-version":[{"id":396,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/394\/revisions\/396"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=394"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}