{"id":397,"date":"2009-07-11T06:30:45","date_gmt":"2009-07-11T10:30:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=397"},"modified":"2009-07-10T11:16:55","modified_gmt":"2009-07-10T15:16:55","slug":"summer-wk-7-cycle-wk-3-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=397","title":{"rendered":"Summer WK 7 (cycle wk 3, Sat)"},"content":{"rendered":"<p>Fins &#8211; Long 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><strong>Set 1:<\/strong>250m Aerobic (7:03-7:08)<\/p>\n<ul>\n<li>50m FS &#8211; to set pace for swimming an 800m<\/li>\n<li>100m FS &#8211; to set 2 x even pace for swimming an 800m<\/li>\n<li>100m FS &#8211; to set 2 x even pace for swimming an 800m<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong>1400m Aerobic (7:09-7:36)<\/p>\n<ul>\n<li>800m FS EVEN PACE to a max of 13:00<\/li>\n<li>12 x 50m IM seq on 60 sec (50&#8217;s of each stroke x 4)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong>700m Aerobic (7:38-7:52)<\/p>\n<ul>\n<li>400m FS EVEN PACE to a max of 6:30<\/li>\n<li>6 x 50m IM seq on 60 sec ({FL-BK, BK-BR, BR-FS} x 2)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong>350m Aerobic (7:54-8:02)<\/p>\n<ul>\n<li>200m FS Negative Split to a max of 3:15<\/li>\n<li>3 x 50m IM seq on 60 sec 50&#8217;s each of FL, BK, BR<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong>500m Aerobic (8:04-8:13)<\/p>\n<ul>\n<li>8 x 50m Choice on 45 \/ 50 \/ 55 sec<\/li>\n<li>100m Easy<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong>300m Aerobic (8:15-8:21)<\/p>\n<ul>\n<li>4 x 50m Choice on 50 \/ 55 \/ 60 sec<\/li>\n<li>100m Easy<\/li>\n<\/ul>\n<p><strong>Set 7:<\/strong>100m Aerobic (8:23-8:25)<\/p>\n<ul>\n<li>2 x 50m Choice on 55 \/ 60 \/ 65 sec<\/li>\n<\/ul>\n<p>Cool down swim &#8211; increase breathing 200m<\/p>\n<p>W.U. 1500m, Main 3600m, Swim Down 200m = 5300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins &#8211; Long Aerobic &#8211; Fins (opt) Warm-Up: 1500m 200m Pull Choice 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq 100m Pull FS-BK Set 1:250m Aerobic (7:03-7:08) 50m FS &#8211; to set pace for swimming an 800m 100m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=397\">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\/397"}],"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=397"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/397\/revisions"}],"predecessor-version":[{"id":399,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/397\/revisions\/399"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=397"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}