{"id":419,"date":"2009-07-23T05:30:29","date_gmt":"2009-07-23T09:30:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=419"},"modified":"2009-07-22T17:27:57","modified_gmt":"2009-07-22T21:27:57","slug":"summer-wk-9-cycle-wk-1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=419","title":{"rendered":"Summer WK 9 (cycle wk 1, Thurs)"},"content":{"rendered":"<p>Week 1 &#8211; Anaerobic &#8211; Lactic Acid Production<\/P><\/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> 350m Anaerobic, 700m recovery (6:02-6:25)<\/p>\n<ul>\n<li>4 x 50m Sprint FS on 3:00 (aim for pace of 2nd 50m of a 100m race) with active recovery swim between repeats.<\/li>\n<li>3 x 50m Sprint IM on 3:30 (#1 FL-BK, #2 BK-BR, #3 BR-FS) with active recovery swim between repeats.<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m recovery (6:26-6:30)<\/p>\n<ul>\n<li>200m Pull Mix on 4:00<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m Anaerobic, 600m recovery (6:32-6:48)<\/p>\n<ul>\n<li>8 x (25m IM seq Sprint, 75m FS Recovery) on 2:00<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 50m Anaerobic, 150m recovery (6:50-6:56)<\/p>\n<ul>\n<li>4 x (6 Strokes FS Power Sprint, rest of 50m easy) on 1:30<\/li>\n<\/ul>\n<p>Cool down Pull &#8211; increase breathing 200m<\/p>\n<p>W.U. 1000m, Main (Work 600m, Recovery 1650m), Swim Down 200m = 3450m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 1 &#8211; Anaerobic &#8211; Lactic Acid Production 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 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=419\">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\/419"}],"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=419"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/419\/revisions"}],"predecessor-version":[{"id":422,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/419\/revisions\/422"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=419"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}