{"id":424,"date":"2009-07-25T06:30:48","date_gmt":"2009-07-25T10:30:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=424"},"modified":"2009-07-24T22:54:02","modified_gmt":"2009-07-25T02:54:02","slug":"summer-wk-9-cycle-wk-1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=424","title":{"rendered":"Summer WK 9 (cycle wk 1, Sat)"},"content":{"rendered":"<p>Mix-Fins &#8211; Aerobic session<\/p>\n<p><strong>Warm-Up:<\/strong> 1200m<\/p>\n<ul>\n<li>200m Pull Choice<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>2 x (25m Fist FS, 25m Swim FS)<\/li>\n<li>4 x (25m Kick FS, 25m Swim IM)<\/li>\n<li>2 x (25m 3-3-3 BK, 25m Swim BK)<\/li>\n<li>100m Pull BR<\/li>\n<li>100m Swim BR<\/li>\n<li>200m Swim Choice<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong>1000m Aerobic (7:03-7:20)<\/p>\n<ul>\n<li>1000m FS with max time of 17:00 ** use pace from last Saturday&#8217;s test set. Fins optional<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong>200m Recovery (7:21-7:25)<\/p>\n<ul>\n<li>200m BK on 4:30<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong>500m Aerobic (7:27-7:35)<\/p>\n<ul>\n<li>500m FS with max time of 8:00<br \/>\nOptions: straight FS, Pull, Fins, every 4th BK<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong>400m Kick, 200m Recovery  (7:37-7:49)<\/p>\n<ul>\n<li>4 x 50m Kick Choice on 1:00<\/li>\n<li>2 x (100m Kick, 100m Swim with Fins Choice) with 15 sec rest between pairs.<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 600m Aerobic (7:51-8:02)<\/p>\n<ul>\n<li>with Fins<\/li>\n<li>200m IM on 3:30<\/li>\n<li>2 x 100m IM on 1:45<\/li>\n<li>4 x 50m IM on 55 sec (FL-BK, BK-BR, BR-FS, FS-FS)<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong>800m Aerobic (8:04-8:20)<\/p>\n<ul>\n<li>Fins &#8211; optional<\/li>\n<li>4 x (25m FL work, 25m FS recovery) on 1:00<\/li>\n<li>4 x (25m BK work, 25m FS recovery) on 1:00<\/li>\n<li>4 x (25m BR work, 25m FS recovery) on 1:00<\/li>\n<li>4 x (25m FS work, 25m FS recovery) on 1:00<\/li>\n<\/ul>\n<p>Cool down swim &#8211; Pull 200m Mix<\/p>\n<p>W.U. 1200m, Kick 400, Main 3300m, Swim Down 200m = 5100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mix-Fins &#8211; Aerobic session Warm-Up: 1200m 200m Pull Choice 4 x (25m Kick IM, 25m Swim FS) 2 x (25m Fist FS, 25m Swim FS) 4 x (25m Kick FS, 25m Swim IM) 2 x (25m 3-3-3 BK, 25m Swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=424\">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\/424"}],"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=424"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/424\/revisions"}],"predecessor-version":[{"id":426,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/424\/revisions\/426"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=424"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}