{"id":447,"date":"2007-09-13T05:30:26","date_gmt":"2007-09-13T09:30:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=447"},"modified":"2018-07-24T00:25:50","modified_gmt":"2018-07-24T04:25:50","slug":"fall-wk-2-cycle-wk-2-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=447","title":{"rendered":"Fall &#8211; WK 2 (cycle wk 2, Thurs)"},"content":{"rendered":"<p>Aerobic Lactic Threshold<\/p>\n<p><strong>Warm-Up:<\/strong> 1100m<\/p>\n<ul>\n<li>200m Pull<\/li>\n<li>2 x [200m Drill {FS, BK}, 25m kick, 100m Mix {FL, BK, BK, BR}, 25m kick]<\/li>\n<li>200m Pull Mix<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong>100m Heart-Rate Riser<\/p>\n<ul>\n<li>4 x 25m Build to Sprint FS with short rest per 25m<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong>450m Aerobic Lactic Threshold, 300m Recovery<\/p>\n<ul>\n<li>3 x (2:00 FS Sprint, 100m easy) on about 4:00 or 5:00<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 300m &#8211; Recovery<\/p>\n<ul>\n<li>100m FS Breathing 4, 6, 8, 10<\/li>\n<li>200m min Stroke Count Swim<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 25m &#8211; Sprint, 25m Recovery<\/p>\n<ul>\n<li>25m FS Sprint for time, 25m easy<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 350m &#8211; Pacing<\/p>\n<ul>\n<li>50m FS PACE<\/li>\n<li>100m FS hitting twice the 50m Pace time<\/li>\n<li>200m FS hitting four times the 50m Pace time<\/li>\n<\/ul>\n<p>Cool Down &#8211; Easy Swim 200m Choice<\/p>\n<p>W.U. 1100m, Main (Work 925m, Recovery 625), Swim Down 200m = 2850m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Lactic Threshold Warm-Up: 1100m 200m Pull 2 x [200m Drill {FS, BK}, 25m kick, 100m Mix {FL, BK, BK, BR}, 25m kick] 200m Pull Mix Set 1:100m Heart-Rate Riser 4 x 25m Build to Sprint FS with short rest &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=447\">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\/447"}],"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=447"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/447\/revisions"}],"predecessor-version":[{"id":6487,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/447\/revisions\/6487"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=447"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}