{"id":478,"date":"2009-09-24T05:30:32","date_gmt":"2009-09-24T09:30:32","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=478"},"modified":"2009-09-23T19:10:53","modified_gmt":"2009-09-23T23:10:53","slug":"fall-wk-3-cycle-wk-3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=478","title":{"rendered":"Fall WK 3 (cycle wk 3, Thurs)"},"content":{"rendered":"<p><strong>Warm-Up for ALL:<\/strong> 1200m<\/p>\n<ul>\n<li>4 x (50m Kick, 100m Pull, 150m Drill\/Swim)<br \/>\nChange stroke for each set of four. Do drills appropriate for the stroke.<\/li>\n<\/ul>\n<p><strong>Main Group:<\/strong> Aerobic Session<\/p>\n<p><strong>Set 1:<\/strong> 400m<\/p>\n<ul>\n<li>8 x (50m Kick on 1:20 or 10 sec rest)<br \/>\nKick holding a Pull Buoy &#8230; makes it harder!<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1200m<\/p>\n<ul>\n<p>4 x (3 x 100m) on 15+ sec rest per 100m (taken from the last person to arrive in your group), swum as follows:<\/p>\n<li>(25 FL, 75 BK), (25 FL, 75 BR), (25 FL, 75 FS)<\/li>\n<li>(25 BK, 75 FL), (25 BK, 75 BR), (25 BK, 75 FS)<\/li>\n<li>1 minute rest to regroup<\/li>\n<li>(25 BR, 75 FL), (25 BR, 75 BK), (25 BR, 75 FS)<\/li>\n<li>3 x 100m FS<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>200m Pull FS \/ BK with increase breathing<\/li>\n<\/ul>\n<p>W.U. 1200m, Main Sets 1600m, Swim Down 200 Total 3000m<\/p>\n<p><p><strong>Distance Race Prep Group:<\/strong> Lactic Acid Production Session<\/p>\n<p><strong>Set 1:<\/strong> 200m<\/p>\n<ul>\n<li>4 x 50 Kick Choice &#8211; sprint extra hard for 1st half length of each<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m LA Prod, 500m Recovery<\/p>\n<ul>\n<li>4 x 150 FS &#8211; 50 Sprint and 100 recovery on 3 minutes<\/li>\n<li>100 Easy Bk<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m LA Prod, 500m Recovery<\/p>\n<ul>\n<li>4 x 150 BK &#8211; 50 Sprint and 100 recovery on 3:15<\/li>\n<li>100 Easy 3rd Stroke &#8211; Not FS or BK<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 100m LA Prod, 300m Recovery<\/p>\n<ul>\n<li>4 x 100 3rd Stroke &#8211; 25 hard and 75 recovery on 2:15<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 3-400m<\/p>\n<p><p>W.U. 1200m, Main Sets: Kick 200, L.A. Prod 500m, Recov 1300, Swim Down 400 Total 3600m<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up for ALL: 1200m 4 x (50m Kick, 100m Pull, 150m Drill\/Swim) Change stroke for each set of four. Do drills appropriate for the stroke. Main Group: Aerobic Session Set 1: 400m 8 x (50m Kick on 1:20 or 10 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=478\">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\/478"}],"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=478"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/478\/revisions"}],"predecessor-version":[{"id":479,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/478\/revisions\/479"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=478"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}