{"id":433,"date":"2009-07-30T05:30:57","date_gmt":"2009-07-30T09:30:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=433"},"modified":"2009-07-29T21:53:44","modified_gmt":"2009-07-30T01:53:44","slug":"433","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=433","title":{"rendered":"Summer WK 10 (cycle wk 2, Thurs)"},"content":{"rendered":"<p><strong>LAST PRACTICE<\/strong> of the 2008-2009 season &#8211; see you all on Tuesday 8Sep09. Enjoy the holiday!<\/p>\n<p>Anaerobic &#8211; Lactic Acid Tolerance<\/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> 50m Kick \/ 150m Recovery (6:02-6:07)<\/p>\n<ul>\n<li>4 x (12.5m Over-Kick, Easy Swim rest of 50) on own pace, 1:15 max<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m Lactic Acid Tolerance, 400m Recovery (6:09-6:21)<\/p>\n<ul>\n<li>4 x 50m FS Sprint on 3:00 with active recovery swim between ~100m (max sprint duration 45 sec &#8230; whistle)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m LA Tol, 300m Recovery Swim (6:23-6:35)<\/p>\n<ul>\n<li>4 x 50m BK on 3:00 with active recovery swim between ~75m<br \/>\n(max sprint duration 45 sec &#8230; whistle)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 75m LA Prod, 150m Rec (6:37-6:43)<\/p>\n<ul>\n<li>(3 x 25m Sprint BR) on 2:00 with active recovery swim between ~50m<br \/>\n(max sprint duration 25 sec &#8230; whistle)<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 75m LA Prod, 150m Rec (6:45-6:51)<\/p>\n<ul>\n<li>(3 x 25m Sprint FS) on 2:00 with active recovery swim between ~50m<br \/>\n(max sprint duration 25 sec &#8230; whistle)<\/li>\n<\/ul>\n<p><strong>Set 6:<\/strong> 50 LA Prod (6:53-6:55)<\/p>\n<ul>\n<li>2 x 100m IM Team Sprint &#8216;Race&#8217; on 2:00<\/li>\n<\/ul>\n<p>Cool Down &#8211; Easy Swim 200m Choice<\/p>\n<p>W.U. 1100m Main (Work 650m, Recovery 1150m), Swim Down 200m = 3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>LAST PRACTICE of the 2008-2009 season &#8211; see you all on Tuesday 8Sep09. Enjoy the holiday! Anaerobic &#8211; Lactic Acid Tolerance Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=433\">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\/433"}],"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=433"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/433\/revisions"}],"predecessor-version":[{"id":437,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/433\/revisions\/437"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=433"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}