{"id":429,"date":"2009-07-28T05:30:40","date_gmt":"2009-07-28T09:30:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=429"},"modified":"2009-07-27T19:16:52","modified_gmt":"2009-07-27T23:16:52","slug":"summer-wk-10-cycle-wk-2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=429","title":{"rendered":"Summer WK 10 (cycle wk 2, 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> 300m Kick(6:02-6:09)<\/p>\n<ul>\n<li>6 x Kick (25m hard, 25m easy) on 1:10 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1200m Aerobic Dev  (6:11-6:32)<\/p>\n<ul>\n<li><strong>Distance Group:<\/strong><\/li>\n<li>400m FS on 20 sec rest &#8211; swim even pace<\/li>\n<li>2 x 200m FS on 15 sec rest &#8211; negative split @ 100<\/li>\n<li>4 x 100m FS on 10 sec rest &#8211; descend by 100&#8217;s<\/li>\n<li><strong>Sprint Group:<\/strong><\/li>\n<li>2 x 200m FS on 20 sec rest &#8211; negative split @ 100<\/li>\n<li>4 x 100m FS on 15 sec rest &#8211; descend<\/li>\n<li>8 x 50m FS on 10 sec rest &#8211; descend<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 700m Aerobic Dev (6:34-6:46)<\/p>\n<ul>\n<li><strong>Distance Group:<\/strong><\/li>\n<li>2 x 200m BK on 15 sec rest<\/li>\n<li>3 x 100m BK on 10 sec rest<\/li>\n<li><strong>Sprint Group:<\/strong><\/li>\n<li>4 x 100m BK on 15 sec rest<\/li>\n<li>6 x 50m BK on 10 sec rest<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 350m Aerobic Dev (6:48-6:55)<\/p>\n<ul>\n<li><strong>Distance Group:<\/strong><\/li>\n<li>2 x 100m BR or FS on 15 sec rest<\/li>\n<li>3 x 50m BR or FS on 10 sec rest<\/li>\n<li><strong>Sprint Group:<\/strong><\/li>\n<li>4 x 50m BR or FS on 15 sec rest<\/li>\n<li>6 x 25m BR or FS on 10 sec rest<\/li>\n<\/ul>\n<p>Swim Down &#8211; 200m easy swim \/ pull<\/p>\n<p>W.U. 1000m, Main (300m Kick, 2250m Aerobic), Swim Down 200m = 3750<\/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: 300m Kick(6:02-6:09) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=429\">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\/429"}],"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=429"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/429\/revisions"}],"predecessor-version":[{"id":432,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/429\/revisions\/432"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=429"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}