{"id":460,"date":"2009-09-15T05:33:33","date_gmt":"2009-09-15T09:33:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=460"},"modified":"2009-09-16T16:22:15","modified_gmt":"2009-09-16T20:22:15","slug":"fall-wk-2-cycle-wk-2-tues-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=460","title":{"rendered":"Fall WK 2 (cycle wk 2, Tues)"},"content":{"rendered":"<p><strong>Main Group:<\/strong>  Aerobic Oxygen Delivery Session<\/p>\n<p>Words of Wisdom from Cathie:\u00a0\u00a0Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and should be used to fine tune the strokes. Don&#8217;t waste any of your lengths as garbage yardage &#8230; always focus on some aspect of the stroke technique. We worked hard to get the doors officially opened at 5:30am so please try to make it on time. As the season progresses, we will be using the full hour from 6:00am to 7:00am for the main set work.<\/p>\n<p><strong>Warm-Up:<\/strong> 1200m<\/p>\n<ul>Swim two times through all of the following:<\/p>\n<li>(100m Pull FS, 50m Swim BK, 50m Pull BR)<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>4 x (25m Kick FS, 25m Swim IM)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 400m<\/p>\n<ul>\n<li>4 x ( 50m Fist FS, 25m Count FS, 25m BK )<br \/>\n(Swim continuous. Focus on long stroke, getting on your side.)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 400m<\/p>\n<ul>\n<li>2 x ( 200m IM )<br \/>\n(Swim continuous and 50m per IM stroke)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m<\/p>\n<ul>\n<li>4 x 100m FS on 15 sec rest \/ 100m<br \/>\n(really work the turns (fast in, turn, push, streamline, kick, pull, stroke, then breathe)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m<\/p>\n<ul>\n<li>4 x (25m Specialty, 25m IM) on 10 sec<\/li>\n<li>4 x (25m Specialty, 25m MI) on 10 sec<br \/>\n(Note: MI is the IM strokes swum in reverse order. Specialty is you best stroke after FS.)<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 100m<\/p>\n<ul>\n<li>25m FS Count Stroke &#8211; aim for max distance per stroke and min strokes<\/li>\n<li>25m FS &#8211; same as the first 25m, same number of strokes but press the water more<\/li>\n<li>25m FS Pick-up &#8211; same stroke, start easy, build press and cycle rate<\/li>\n<li>25m FS Pick-up(for each 25m, take 20-25 sec rest)<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>25m Pull FS, 25m Pull BK<br \/>\nwith increase breathing on each length (i.e. breathe every 4, 6, 8, 10 strokes)<\/li>\n<\/ul>\n<p>W.U. 1200m, Main Sets 1700m, Swim Down 200 Total 3100m<\/p>\n<p><strong>Distance Race Prep Group:<\/strong> Aerobic Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1500m<\/p>\n<ul>\n<li>Do the Main Group Warm-up listed above OR<\/li>\n<li>1500m Building FS with every 8th length BK<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 1600m Aerobic<\/p>\n<ul>\n<li>400m Steady Strong FS on 7:00<\/li>\n<li>400m FS every 4th length BK on 7:00<\/li>\n<li>2 x (200m FS on 3:20)<\/li>\n<li>4 x (100m FS on 1:40)<\/li>\n<li>100m Easy Swim to warm-up 2nd stroke<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 450m Aerobic<\/p>\n<ul>\n<li>6 x 75m as [25m Kick, 25m Pull, 25m Sprint on 1:45]<br \/>\n&#8211; Must use at least two strokes, alternating 75&#8217;s<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 3-400m Swim Mix<\/p>\n<p>W.U. 1500m, Main Sets 2050m, Swim Down 300 Total 3850m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Main Group: Aerobic Oxygen Delivery Session Words of Wisdom from Cathie:\u00a0\u00a0Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=460\">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\/460"}],"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=460"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/460\/revisions"}],"predecessor-version":[{"id":466,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/460\/revisions\/466"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=460"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}