{"id":482,"date":"2007-09-25T05:30:05","date_gmt":"2007-09-25T09:30:05","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=482"},"modified":"2018-07-24T00:25:08","modified_gmt":"2018-07-24T04:25:08","slug":"fall-wk-4-cycle-wk-4-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=482","title":{"rendered":"Fall WK 4 (cycle wk 4, Tues)"},"content":{"rendered":"<p><strong>&#8220;Down week&#8221; &#8211; Aerobic Training &#8211; Session (1 of 3)<\/strong><\/p>\n<p><strong>WARM-UP<\/strong> 950m<\/p>\n<ul>\n<li>200 Pull FS<\/li>\n<li>3 x 100m, 3 x 75m, 3 x 50m, 3 x 25m<\/li>\n<li>1st run through &#8211; FS &#8211; Mix<\/li>\n<li>2nd run through &#8211; Drill &#8211; FS &#8211; Mix<\/li>\n<li>3rd run through &#8211; FS &#8211; kFS &#8211; Mix<\/li>\n<\/ul>\n<p><strong>MAIN SET<\/strong> 1600m<\/p>\n<ul>\n<li>400 FS on 6:00<\/li>\n<li>150 IM on 1:50<\/li>\n<li>300 FS on 4:50<\/li>\n<li>150 IM on 1:50<\/li>\n<li>200 FS on 3:00<\/li>\n<li>150 IM on 1:50<\/li>\n<li>100 FS on 1:30<\/li>\n<li>150 IM on 1:50<\/li>\n<\/ul>\n<p>Notes:<br \/>\n&#8211; above distance and times are for the fastest group<br \/>\n&#8211; adjust distances for the other groups as appropriate to achieve 10-15 seconds rest on similar timing<br \/>\n&#8211; replace IM with Mixed Strokes (not FS)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Down week&#8221; &#8211; Aerobic Training &#8211; Session (1 of 3) WARM-UP 950m 200 Pull FS 3 x 100m, 3 x 75m, 3 x 50m, 3 x 25m 1st run through &#8211; FS &#8211; Mix 2nd run through &#8211; Drill &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=482\">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\/482"}],"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=482"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/482\/revisions"}],"predecessor-version":[{"id":6485,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/482\/revisions\/6485"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=482"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}