{"id":417,"date":"2009-07-21T05:30:21","date_gmt":"2009-07-21T09:30:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=417"},"modified":"2009-07-20T22:14:22","modified_gmt":"2009-07-21T02:14:22","slug":"summer-wk-9-cycle-wk-1-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=417","title":{"rendered":"Summer WK 9 (cycle wk 1, Tues)"},"content":{"rendered":"<p>Week 1 &#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 Kick, 400m Aerobic Maintenance (6:02-6:20)<\/p>\n<ul>\n<li>4 x (100m Kick, 100m Swim) on own pace with 15 sec between pairs, swim as:<br \/>\n#1 FS Kick, FS Swim<br \/>\n#2 FS Kick, FS Pull<br \/>\n#3 FS-BR-BR-FS Kick, FS Swim<br \/>\n#4 BK Kick, BK Swim <\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1100m Aerobic Dev  (6:22-6:42)<\/p>\n<ul>\n<li>400m FS on 7:00 (max swim 6:40)<\/li>\n<li>400m FS Pull on 7:00<\/li>\n<li>200m FS on 3:30<\/li>\n<li>100m BK on 2:00<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 500m Aerobic Maintenance (6:44-6:55)<\/p>\n<ul>\n<li>3 x 100m FS on 10 sec rest<\/li>\n<li>2 x 100m IM on 10 sec rest<\/li>\n<\/ul>\n<p>Swim Down &#8211; increase breathing 200m<\/p>\n<p>W.U. 1000m, Main (400m Kick, 2000m Aerobic), Swim Down 200m = 3600<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 1 &#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 Kick, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=417\">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\/417"}],"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=417"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/417\/revisions"}],"predecessor-version":[{"id":418,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/417\/revisions\/418"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=417"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}