{"id":445,"date":"2007-09-11T05:30:08","date_gmt":"2007-09-11T09:30:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=445"},"modified":"2018-07-24T00:26:06","modified_gmt":"2018-07-24T04:26:06","slug":"fall-wk-2-cycle-wk-2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=445","title":{"rendered":"Fall &#8211; WK 2 (cycle wk 2, Tues)"},"content":{"rendered":"<p>Aerobic &#8211; Short Rest 50&#8217;s<\/p>\n<p><strong>Warm-Up:<\/strong> 700m<\/p>\n<ul>\n<li>200m Pull FS-BK<\/li>\n<li>2 x [4 x (25m kick IM, 50m swim IM)]<\/li>\n<li>3 x [(25m drill IM, 25m swim FS), (25m drill FS, 25m swim IM)]<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong>750m Aerobic Base<\/p>\n<ul>\n<li>3 x (5 x 50m FS) on the following send off times:<br \/>\n#1 00, 55, 50, 45, 45<br \/>\n#2 60, 55, 50, 45, 45<br \/>\n#3 60, 55, 50, 45, 45<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong>500m Aerobic Base<\/p>\n<ul>\n<li>2 x (5 x 50m) with strokes and send off times:<br \/>\nStroke:<br \/>\nFS, BR, BR, BK, BK<br \/>\nSend-Off:<br \/>\n60, 55, 55, 50, 50<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m &#8211; Recovery<\/p>\n<ul>\n<li>2 x (100m FS Breathing 4, 6, 8, 10)<\/li>\n<li>2 x (100m BK Breathing 4, 6, 8, 10)<\/li>\n<\/ul>\n<p>Cool Down &#8211; Easy Swim 200m Choice<\/p>\n<p>W.U. 700m, Main 1650m, Swim Down 200m = 2550m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic &#8211; Short Rest 50&#8217;s Warm-Up: 700m 200m Pull FS-BK 2 x [4 x (25m kick IM, 50m swim IM)] 3 x [(25m drill IM, 25m swim FS), (25m drill FS, 25m swim IM)] Set 1:750m Aerobic Base 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=445\">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\/445"}],"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=445"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/445\/revisions"}],"predecessor-version":[{"id":6488,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/445\/revisions\/6488"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=445"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}