{"id":495,"date":"2009-10-01T05:30:15","date_gmt":"2009-10-01T09:30:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=495"},"modified":"2013-09-30T23:40:41","modified_gmt":"2013-10-01T03:40:41","slug":"fall-wk-4-cycle-wk-4-thurs-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=495","title":{"rendered":"Fall WK 4 (cycle wk 4, Thurs)"},"content":{"rendered":"<p>Lactic Acid Production Session<\/p>\n<p>Lactic Acid Production training is one of the gentler ones. The sprint segments should be swum fast but below your maximum speed. If you&#8217;ve figured out your splits for a 100m race, the lactic acid production training speed is about that of the 2nd 50 of your 100 plus a second or two. You should feel some lactic acid building up in each sprint, but during the recovery swim, you should be able to almost fully flush the lactic effect.<\/p>\n<p><strong>Warm-Up:<\/strong> 1200m<\/p>\n<ul>\n<li>200m FS<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>200m BK<\/li>\n<li>4 x (25m Kick FS, 25m Swim IM)<\/li>\n<li>4 x (25m Drill IM, 25m Swim IM)<\/li>\n<li>200m Pull choice<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 150m Lactic Prod, 550m Recov<\/p>\n<ul>6 times through the following &#8211; repeating on 2:00<\/p>\n<li>Sprint FS for 25m or until 25sec Whistle<\/li>\n<li>75m or 1:20 recovery swim<\/li>\n<li>15 sec rest \/ regroup on wall<\/li>\n<p>100m Easy Swim Choice<\/ul>\n<p><strong>Set 2:<\/strong> 150m Lactic Prod, 550m Recov<\/p>\n<ul>6 times through the following &#8211; repeating on 2:15<\/p>\n<li>Sprint BK for 25m or until 25sec Whistle<\/li>\n<li>75m or 1:35 recovery swim<\/li>\n<li>15 sec rest \/ regroup on wall<\/li>\n<p>100m Easy Swim Choice<\/ul>\n<p><strong>Set 3:<\/strong> 100m Lactic Prod, 300m Recov<\/p>\n<ul>4 times through the following 2:30<\/p>\n<li>Sprint 3rd Stroke for 25m or until 25sec Whistle<\/li>\n<li>75m or 1:50 recovery swim<\/li>\n<li>15 sec rest \/ regroup on wall<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200-400m<\/p>\n<ul>\n<li>Long Stretching Swim of 200 to 400m<\/li>\n<\/ul>\n<p>W.U. 1200m, Lactic Prod 400m, Recovery 1400m, Swim Down 200-400 Total 3200-3400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lactic Acid Production Session Lactic Acid Production training is one of the gentler ones. The sprint segments should be swum fast but below your maximum speed. If you&#8217;ve figured out your splits for a 100m race, the lactic acid production &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=495\">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\/495"}],"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=495"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/495\/revisions"}],"predecessor-version":[{"id":3143,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/495\/revisions\/3143"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=495"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}