{"id":471,"date":"2009-09-19T06:30:14","date_gmt":"2009-09-19T10:30:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=471"},"modified":"2009-09-18T18:41:05","modified_gmt":"2009-09-18T22:41:05","slug":"fall-wk-2-cycle-wk-2-sat-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=471","title":{"rendered":"Fall WK 2 (cycle wk 2, Sat)"},"content":{"rendered":"<p><strong>Main Group:<\/strong>  Aerobic &#8211; Stroke Technique Fins Session<\/p>\n<p>At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique &#8211; make every stroke count.<\/p>\n<p><strong>Warm-Up:<\/strong> 1500m<\/p>\n<ul>\n<p>Swim fives times through all of the following:<\/p>\n<li>100m Pull FS<\/li>\n<li>50m Kick FL<\/li>\n<li>25m 3-3-3 BK, 25m Swim BK<\/li>\n<li>25m Pull BR, 25m Swim FS<\/li>\n<li>25m FL 3-3-3, 25m FS<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 2500m<\/p>\n<p>The main set is 50 times 50m on 60 sec (or 10 sec rest) swum as follows:<\/p>\n<ul>\n<li>5 x (25m Fist FS, 25m FS)<\/li>\n<li>5 x (25m 3-3-3 BK, 25m BK)<\/li>\n<li>5 x (25m Swim BR, 25m Swim FS)<\/li>\n<li>5 x (25m Swim FS, 25m Swim FL)<\/li>\n<li>10 x (25m Kick Mix, 25m Swim Mix)<br \/>\nkick and swim the same mix stroke, do FS every second pair.<\/li>\n<li>10 x (25m Kick FL, 25m Swim IM seq)<\/li>\n<li>10 x (25m Fist FS, 25m 3-3-3 BK)<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>Easy Swim\/Pull FS \/ BK<\/li>\n<\/ul>\n<p>W.U. 1500m, Main Sets 2500m, Swim Down 200 Total 4200m<\/p>\n<p><strong>Distance Race Prep Group:<\/strong>Aussie 1000m Ocean Race Simulation!<\/p>\n<p><strong>Warm-Up:<\/strong> 1500m<\/p>\n<ul>\n<p>Either swim the Warm-up listed above OR:<\/p>\n<li>600m Building FS<\/li>\n<li>500m as (25m FL, 25m BK, 25m BR) mixing {kick, full, drill, swim}<\/li>\n<li>400m FS as a mix of {single arm, 6-beat, and full stroke}<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> Race Pace 1500m<\/p>\n<p>This is the simulation of the Aussie Noosa 1000m Ocean Swim race &#8211; M-shaped course starting from the beach  out through the surf around the deep marker and back in through the surf (actual distance ~450m simulated as 3 x 200m) &#8230; then run out of the water and around a beach marker and back out through the surf (actual distance ~100m simulated as a leg blasting 6 x 50m BK) &#8230; and next leg swimming out to a second deep marker, back in through the surf and a run up to the finish line on the beach (actual distance ~450m simulated as 6 x 100m):<\/p>\n<ul>\n<li>3 x 200m FS &#8211; with time set for even pace swim and 15 sec rest per 200 (eg swim 2:55, with 3:10 send-off<\/li>\n<li>6 x 50m Stroke (BK) &#8211; Sprint Hard with 10 sec rest per 50 (eg swim 40sec, with 50 sec send-off)<\/li>\n<li>6 x 100m FS &#8211; with time set for even pace and 5 sec rest per 100 (eg swim 1:25, with 1:30 send-off)<\/li>\n<li>Run outside to the volleyball court &#8211; roll around on the sand to simulate collapsing on the beach at the end of the race.<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m<\/p>\n<ul>\n<li>200m Easy Pull<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 1200m<\/p>\n<ul>\n<li>8 x (50m Kick, 50m Pull, 50m Swim) in IM order twice through<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 3-400m<\/p>\n<p>W.U. 1500m, Main Sets 2900m, Swim Down 400 Total 4800m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Main Group: Aerobic &#8211; Stroke Technique Fins Session At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique &#8211; make every stroke count. Warm-Up: 1500m Swim fives times &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=471\">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\/471"}],"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=471"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/471\/revisions"}],"predecessor-version":[{"id":473,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/471\/revisions\/473"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=471"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}