{"id":487,"date":"2007-09-29T06:30:00","date_gmt":"2007-09-29T10:30:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=487"},"modified":"2018-07-24T00:22:54","modified_gmt":"2018-07-24T04:22:54","slug":"fall-wk-4-cycle-wk-4-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=487","title":{"rendered":"Fall WK 4 (cycle wk 4, Sat)"},"content":{"rendered":"<p><strong>&#8220;Down week&#8221; &#8211; Monster Flipper Workout &#8211; Session (3 of 3)<\/strong><\/p>\n<p><strong>WARM-UP<\/strong> 1050m<\/p>\n<ul>\n<li>200 FS (drills and swim) &#8211; 100 BK (drills and swim) &#8211; 50 BK kick<\/li>\n<li>200 FS (drills and swim) &#8211; 100 FLY (drills and swim) &#8211; 50 FLY kick<\/li>\n<li>200 FS (drills and swim) &#8211; 100 BR (drills and swim) &#8211; 50 BR kick<\/li>\n<\/ul>\n<p><strong>MAIN<\/strong><\/p>\n<p><strong>SET 1: (24 min)<\/strong> 1600m<\/p>\n<ul>\n<li><strong>800FS on 12 min<\/strong> (neg. split)<br \/>\n**Alt: swim 12 min to Whistle then 10-30 sec rest<\/li>\n<li><strong>12 x 50m IM on 60 sec<\/strong> (i.e. 4 x {FL-BK, BK-BR, BR-FS}<br \/>\n**Alt: pacing 1:10 \/ 1:15 with reduced #&#8217;s OR 25m Mix for 12 min<br \/>\n** target rest 5-10 sec on last swimmer in group<\/li>\n<li>Recovery swim 100 to 200m<\/li>\n<\/ul>\n<p><strong>SET 2: (12 min)<\/strong> 900m<\/p>\n<ul>\n<li><strong>400FS on 6 min<\/strong> (neg. split)<br \/>\n**Alt: swim 6 min to Whistle then 10-30 sec rest<\/li>\n<li><strong>6 x 50m IM on 60 sec<\/strong> (i.e. 2 x {FL-BK, BK-BR, BR-FS}<br \/>\n**Alt: as for set 1 but for 6 min<\/li>\n<li>Recovery swim 100 to 200m<\/li>\n<\/ul>\n<p><strong>SET 3: (6 min)<\/strong> 350m<\/p>\n<ul>\n<li><strong>200FS on 3 min<\/strong> (neg. split &#8211; NO flippers fast group)<br \/>\n**Alt: swim 3 min to Whistle then 10-30 sec rest<\/li>\n<li><strong>3 x 50m IM on 60 sec<\/strong> (i.e. 1 x {FL-BK, BK-BR, BR-FS}<br \/>\n**Alt: as for set 1 but for 3 min<\/li>\n<\/ul>\n<p><strong>SWIM-DOWN<\/strong> &#8211; 5 minutes, 300m<\/p>\n<p>Notes:<br \/>\n&#8211; work on holding a solid FS for the time interval<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Down week&#8221; &#8211; Monster Flipper Workout &#8211; Session (3 of 3) WARM-UP 1050m 200 FS (drills and swim) &#8211; 100 BK (drills and swim) &#8211; 50 BK kick 200 FS (drills and swim) &#8211; 100 FLY (drills and swim) &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=487\">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\/487"}],"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=487"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/487\/revisions"}],"predecessor-version":[{"id":6483,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/487\/revisions\/6483"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=487"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}