{"id":443,"date":"2007-09-08T06:30:07","date_gmt":"2007-09-08T10:30:07","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=443"},"modified":"2018-07-24T00:27:35","modified_gmt":"2018-07-24T04:27:35","slug":"fall-wk-1-cycle-wk-1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=443","title":{"rendered":"Fall &#8211; WK 1 (cycle wk 1, Sat)"},"content":{"rendered":"<p>First Saturday practice &#8211; followed by the CFB Borden Recretion Expo BEAST Sign-up<\/p>\n<p>Aerobic &#8211; base training &#8211; Fins Option<\/p>\n<p><strong>Warm-Up:<\/strong> 900m<\/p>\n<ul>\n<li>200m FS Pull Choice<\/li>\n<li>4 x (25m Kick IM, 25m swim FS)<\/li>\n<li>100m Pull Choice<\/li>\n<li>4 x (25m swim IM, 25m kick FS)<\/li>\n<li>200m Pull Choice<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong>1200m Aerobic Base<\/p>\n<ul>\n<li>4 x 300m (drill\/stroke mix) swum as:<br \/>\n#1 3 x 100m<br \/>\n#2 4 x 75m<br \/>\n#3 6 x 50m<br \/>\n#4 12 x 25m<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 500m Pacing &#8211; Aerobic Base<\/p>\n<ul>\n<li>2 x (50m, 200m) pacing practice<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m &#8211; Recovery<\/p>\n<ul>\n<li>FS Drills based on Straight Arm practice<\/li>\n<\/ul>\n<p>Cool Down &#8211; Easy Swim 200m Choice<\/p>\n<p>W.U. 900m Main 1900m, Swim Down 200m = 3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First Saturday practice &#8211; followed by the CFB Borden Recretion Expo BEAST Sign-up Aerobic &#8211; base training &#8211; Fins Option Warm-Up: 900m 200m FS Pull Choice 4 x (25m Kick IM, 25m swim FS) 100m Pull Choice 4 x (25m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=443\">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\/443"}],"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=443"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/443\/revisions"}],"predecessor-version":[{"id":6489,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/443\/revisions\/6489"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=443"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}