{"id":439,"date":"2007-09-04T05:30:20","date_gmt":"2007-09-04T09:30:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=439"},"modified":"2018-07-24T00:27:50","modified_gmt":"2018-07-24T04:27:50","slug":"fall-wk-1-cycle-wk-1-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=439","title":{"rendered":"Fall &#8211; WK 1 (cycle wk 1, Tues)"},"content":{"rendered":"<p><strong>First Practice<\/strong> of the 2007-2008 season &#8211; second year of coaching by Cathie Bass<\/p>\n<p>Aerobic &#8211; base training<\/p>\n<p><strong>Warm-Up:<\/strong> 700m<\/p>\n<ul>\n<li>200m Pull Choice<\/li>\n<li>4 x (25m Kick, 25m Drill, 25m swim) in IM Sequence<\/li>\n<li>4 x (25m FS, 25m BK)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong>900m Aerobic Base<\/p>\n<ul>\n<li>3 x (3 x 100m on 2:00) with each set of 3&#215;100 swum as<br \/>\n#1 FL-BK-FS-FL<br \/>\n#2 FL-BK-FS-BK<br \/>\n#3 100m FS<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 350m Pacing &#8211; Aerobic Base<\/p>\n<ul>\n<li>FS: 50m &#8211; 10 sec rest &#8211; 100m neg split &#8211; 20 sec rest &#8211; 200m neg split<\/li>\n<\/ul>\n<p>Cool Down &#8211; Easy Swim 200m Choice<\/p>\n<p>W.U. 700m Main 1250m, Swim Down 200m = 2150m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First Practice of the 2007-2008 season &#8211; second year of coaching by Cathie Bass Aerobic &#8211; base training Warm-Up: 700m 200m Pull Choice 4 x (25m Kick, 25m Drill, 25m swim) in IM Sequence 4 x (25m FS, 25m BK) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=439\">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\/439"}],"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=439"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/439\/revisions"}],"predecessor-version":[{"id":6490,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/439\/revisions\/6490"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=439"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}