{"id":405,"date":"2009-07-16T05:30:12","date_gmt":"2009-07-16T09:30:12","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=405"},"modified":"2009-07-22T15:50:38","modified_gmt":"2009-07-22T19:50:38","slug":"summer-wk-8-cycle-wk-4-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=405","title":{"rendered":"Summer WK 8 (cycle wk 4, Thurs)"},"content":{"rendered":"<p>Down Week &#8211; Light Anaerobic &#8211; Lactic Acid Production<\/P><\/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> 150m Kick, 300m Recovery (6:02-6:12)<\/p>\n<ul>\n<li>6 x (25m Sprint Kick, 50m easy swim) own pace (to ~10:00 max)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m Anaerobic, 400m recovery (6:14-6:26)<\/p>\n<ul>\n<li>4 x 30 sec FS &#8216;smart&#8217; Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race) with active recovery swim between repeats.<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m recovery (6:27-6:31)<\/p>\n<ul>\n<li>200m Pull Mix BK &#8211; FS on 4:00<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 150m Anaerobic, 400m recovery (6:33-6:45)<\/p>\n<ul>\n<li>4 x 25sec BK &#8216;smart&#8217; Sprint on 3:00 (same target concept as above)<br \/>\nwith active recovery swim between repeats<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 100m recovery (6:46-6:48)<\/p>\n<ul>\n<li>100m Swim Mix BK &#8211; FS on 2:00<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong> 50m work, 200m recovery (6:50-6:56)<\/p>\n<ul>\n<li>2 x 20 sec &#8216;smart&#8217; Sprint choice on 3:00 with Active Recovery<\/li>\n<\/ul>\n<p>Cool down Pull &#8211; increase breathing 200m<\/p>\n<p>W.U. 1100m, Kick 150m, Main (Work 400m, Recovery 1600m), Swim Down 200m = 3450m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week &#8211; Light Anaerobic &#8211; Lactic Acid Production 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: 150m Kick, 300m Recovery &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=405\">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\/405"}],"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=405"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/405\/revisions"}],"predecessor-version":[{"id":420,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/405\/revisions\/420"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=405"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}