{"id":480,"date":"2009-09-26T06:30:10","date_gmt":"2009-09-26T10:30:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=480"},"modified":"2009-09-25T18:41:04","modified_gmt":"2009-09-25T22:41:04","slug":"fall-wk-3-cycle-wk-3-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=480","title":{"rendered":"Fall WK 3 (cycle wk 3, Sat)"},"content":{"rendered":"<p><strong>Main Group:<\/strong> Aerobic Technique \/ Fins Session<\/p>\n<p>As our numbers start picking up we are going to come to the point of swimming circles in lanes. Swimming circles will keep us &#8216;honest&#8217; for sure and it is key that the circling lanes have swimmers with very similar speeds. One thing to remember &#8230; if two adjacent lanes are swimming circles, they must be in opposite directions. That will minimize the risk of arm collisions over the middle lane rope.<\/p>\n<p>For those doing weights since Week 1 you can start shifting to 3 sets of 10 reps &#8230; with the reps being slow and iso-kinetic &#8230; i.e. work against the weight in both directions at a slow even speed.<\/p>\n<p><strong>Warm-Up:<\/strong> 800m<\/p>\n<ul>\n<p>Swim two times through all of the following:<\/p>\n<li>200m Pull FS with high elbow<\/li>\n<li>50m Kick BK, 50m Right Arm BK, 50m Left Arm BK, 50m Full BK<\/li>\n<li>50m Dolphin Kick, 50m BR Pull, 50m BR with Dolphin<\/li>\n<li>100m Pull FS with high elbow<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 1600m<\/p>\n<ul>\n<p>This is a drill set of 4 x 100 for each stroke with 15 sec rest per 100m:<\/p>\n<li>4 x (25m kick FL, 25m 1-arm FL, 25m 3-3-3 FL, 25m swim FL)<\/li>\n<li>4 x (25m kick BK, 25m dual arm scull BK, 25m 3-3-3 BK, 25m swim BK)<\/li>\n<li>4 x (25m kick FL, 25m straight-arm scull BR, 25m full arm scull BR, 25m swim BR)<\/li>\n<li>4 x (25m kick FS, 25m left arm shark FS, 25m right arm shark FS, 25m swim FS)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 500m<\/p>\n<ul>\n<li>10 x (25m kick FL, 25m kick choice) on 60 sec or 10 sec rest<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 500m<\/p>\n<ul>\n<li>2 x 250m FS on 20 sec rest<br \/>\n(swim 250m \/ 200m \/ 150m \/ 100m for the distance depending on your group speed)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 100m<\/p>\n<ul>\n<li>divided into three teams, relay raced a number of lengths, variety of strokes<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>200m Pull FS\/BK increase breathing pattern<\/li>\n<\/ul>\n<p>W.U. 800m, Main Sets 2700m, Swim Down 200 Total 3700m<\/p>\n<p><strong>Distance Race Prep Group:<\/strong> Tough Aerobic Session &#8211; it is week 3, next week will be easier<\/p>\n<p><strong>Warm-Up:<\/strong> 1400m<\/p>\n<ul>\n<li>700 Building FS<\/li>\n<li>400 IM &#8211; Drill-Kick-Swim<\/li>\n<li>300 Pull FS &#8211; BK mix<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 2000m<\/p>\n<ul>\n<p>This set is similar in purpose to last week&#8217;s race simulation. Parts A, B, and C to be done all together with no breaks between.<\/p>\n<li>A &#8211; 3 x 300 FS &#8211; swim at distance pace, time set to allow 20 &#8211; 25 sec between each 300<\/li>\n<li>B- 4 x 75- Sprint BK &#8211; Pact time set to allow 5-7 sec between each 50<\/li>\n<li>C- 8 x 100 FS &#8211; swim a little faster than you did in the 300s &#8211; set pace time to allow 5-7 sec. between each 100<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m<\/p>\n<ul>\n<li>200m Pull Easy Mix<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200m<\/p>\n<ul>\n<li>400m FS &#8211; BK mix increase breathing pattern<\/li>\n<\/ul>\n<p>W.U. 1400m, Main Sets 2200m, Swim Down 400 Total 4000m<\/p>\n<p>Spend rest of workout time working on strokes and drills and turns<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Main Group: Aerobic Technique \/ Fins Session As our numbers start picking up we are going to come to the point of swimming circles in lanes. Swimming circles will keep us &#8216;honest&#8217; for sure and it is key that the &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=480\">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\/480"}],"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=480"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/480\/revisions"}],"predecessor-version":[{"id":481,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/480\/revisions\/481"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=480"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}