{"id":401,"date":"2009-07-14T06:30:14","date_gmt":"2009-07-14T10:30:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=401"},"modified":"2009-07-13T21:39:58","modified_gmt":"2009-07-14T01:39:58","slug":"summer-wk-8-cycle-wk-4-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=401","title":{"rendered":"Summer WK 8 (cycle wk 4, Tues)"},"content":{"rendered":"<p>Down Week &#8211; 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> 400m Aerobic Maintenance (6:03-6:11)<\/p>\n<ul>\n<li>400m FS with every 4th length BK on 8:00<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1500m Aerobic Maintenance (6:13-6:48)<\/p>\n<ul>\n<li>3 x [<\/li>\n<li>&#8211; 2 x 100m Pull on 15 sec rest,<\/li>\n<li>&#8211; 2 x 50m Kick with board on 10 sec rest,<\/li>\n<li>&#8211; 2 x 100m Swim on 15 sec rest]<\/li>\n<li>] once through each as FS, BK, BR<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m Aerobic Maintenance (6:50-6:56)<\/p>\n<ul>\n<li>2 x [4 x 25m IM seq on 45 sec]<\/li>\n<\/ul>\n<p>Swim Down &#8211; increase breathing 200m<\/p>\n<p>W.U. 1000m, Main (300m Kick, 1800m Aerobic), Swim Down 200m = 3300<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week &#8211; 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: 400m Aerobic &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=401\">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\/401"}],"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=401"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/401\/revisions"}],"predecessor-version":[{"id":404,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/401\/revisions\/404"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=401"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}