{"id":449,"date":"2007-09-15T06:30:53","date_gmt":"2007-09-15T10:30:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=449"},"modified":"2018-07-24T00:25:34","modified_gmt":"2018-07-24T04:25:34","slug":"fall-wk-2-cycle-wk-2-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=449","title":{"rendered":"Fall &#8211; WK 2 (cycle wk 2, Sat)"},"content":{"rendered":"<p>Long Aerobic &#8211; Fins<\/p>\n<p><strong>Warm-Up:<\/strong> 1000m<\/p>\n<ul>\n<li>200m Pull with paddles<\/li>\n<li>4 x (50m kick, 50m swim) IM sequence but not fins for BR<\/li>\n<li>200m Drills<\/li>\n<li>200m Pull Mix<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong>1300m Fins Aerobic, 50m Recovery<\/p>\n<ul>\n<li>4 x 100 (25m FL, 75m FS) on 1:40<\/li>\n<li>4 x 75 (25m FL, 25m BK, 25m FS) on 1:20<\/li>\n<li>4 x 50 (25m FL, 25m FS) on 1:00<\/li>\n<li>4 x 100 (100m FS) on 1:30<\/li>\n<li>50m Easy Swim to recover<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong>300m Pacing, 100m Recovery<\/p>\n<ul>\n<li>FS (50m for pace, 100m Neg Split)<\/li>\n<li>BK (50m for pace, 100m Neg Split)<\/li>\n<li>100m Easy Swim<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 300m &#8211; Aerobic<\/p>\n<ul>\n<li>3 x (50m Steady, 50m Build) with the following stroke pattern:<br \/>\nFL &#8211; BK<br \/>\nBK &#8211; BR<br \/>\nBR &#8211; FS<\/li>\n<\/ul>\n<p>Cool Down &#8211; Easy Swim 200m Choice<\/p>\n<p>W.U. 1000m, Main (Work 1900m, Recovery 150), Swim Down 200m = 3250m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Long Aerobic &#8211; Fins Warm-Up: 1000m 200m Pull with paddles 4 x (50m kick, 50m swim) IM sequence but not fins for BR 200m Drills 200m Pull Mix Set 1:1300m Fins Aerobic, 50m Recovery 4 x 100 (25m FL, 75m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=449\">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\/449"}],"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=449"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/449\/revisions"}],"predecessor-version":[{"id":6486,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/449\/revisions\/6486"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=449"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}