{"id":454,"date":"2009-09-08T05:30:15","date_gmt":"2009-09-08T09:30:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=454"},"modified":"2009-09-09T18:13:40","modified_gmt":"2009-09-09T22:13:40","slug":"fall-wk-1-cycle-wk-1-tues-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=454","title":{"rendered":"Fall WK 1 (cycle wk 1, Tues)"},"content":{"rendered":"<p>First session of the 2009-2010 season!<\/p>\n<p>Team Registration and Pay is on Saturday the CFB Borden Recreation Expo &#8211; 10am &#8211; 2pm<\/p>\n<p>Aerobic: Oxygen delivery session&#8211;we will be building on this work a lot this season<\/p>\n<ul>\n<li>New season, treat it as such. Slow start makes a good finish. ie Don&#8217;t pound yourself and get sick. Sleep well, eat better! Try NOT to kill yourself on off swim days and not be able to swim our workouts as planned.<\/li>\n<li>Weight training: Ideal is same day as the swim in order to recover on off days.<\/li>\n<li>Weights should start this week and follow our swim pattern as ALL other training. This is a SWIM team.<\/li>\n<li>Weights should be LIGHT and Many repeats. Start with light weights, 20 reps * 3 sets. This will allow your tendons to catch up to the muscle strength and get the endurance that we will be building on in the pool.<\/li>\n<\/ul>\n<p><strong>Warm-Up:<\/strong> 1000m<\/p>\n<ul>\n<li>200m Pull Choice<\/li>\n<li>4 x (25m Kick I.M., 25m Swim FS)<\/li>\n<li>4 x 50m as (25m Drill, 25m Swim) mixing BK and BR<\/li>\n<li>4 x (25m kick FS, 25m swim IM)<\/li>\n<li>4 x (25m Drill, 25m swim) in IM Sequence<\/li>\n<\/ul>\n<p><strong>Warm-Up:<\/strong> Alternate 1200m<\/p>\n<ul>\n<li>600m FS swim building<\/li>\n<li>8 x (25m Drill, 25m Swim) mixing all strokes<\/li>\n<li>4 x (25m Drill FS, 25m swim FS)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 900m Aerobic Base \/ 1200m Aerobic Dev<\/p>\n<ul>\n<li><strong>Main Group<\/strong><\/li>\n<li>3 x [3 x 100m on 2:15] swum as:<br \/>\n#1 FL &#8211; BK &#8211; FS &#8211; FL<br \/>\n#2 FS &#8211; BK &#8211; FS &#8211; BK<br \/>\n#3 100m FS<br \/>\n1:00 rest after #3<\/li>\n<li><strong>Distance Training Group<\/strong><\/li>\n<li>3 x 400m FS on 7:00<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 300m Aerobic Base \/ 800m Aerobic Dev<\/p>\n<ul>\n<li><strong>Main Group:<\/strong><\/li>\n<li>100m Easy recovery swim<\/li>\n<li>8 x 25m Choice on 1:00 &#8211; build to sprint on each 25<\/li>\n<li><strong>Distance Training Group:<\/strong><\/li>\n<li>200m Easy IM (Drill Swim) warmup<\/li>\n<li>6 x 100m IM on 2:15<\/li>\n<\/ul>\n<p>Swim Down &#8211; 200m \/ 400m easy swim with long Strokes<\/p>\n<p>W.U. 1000m\/1200m, Main 1200m\/2000m, Swim Down 200m\/400m = 2400m\/3600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First session of the 2009-2010 season! Team Registration and Pay is on Saturday the CFB Borden Recreation Expo &#8211; 10am &#8211; 2pm Aerobic: Oxygen delivery session&#8211;we will be building on this work a lot this season New season, treat it &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=454\">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\/454"}],"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=454"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/454\/revisions"}],"predecessor-version":[{"id":455,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/454\/revisions\/455"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=454"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}