{"id":498,"date":"2009-10-03T06:30:16","date_gmt":"2009-10-03T10:30:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=498"},"modified":"2013-09-30T23:42:32","modified_gmt":"2013-10-01T03:42:32","slug":"fall-wk-4-cycle-wk-4-sat-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=498","title":{"rendered":"Fall WK 4 (cycle wk 4, Sat)"},"content":{"rendered":"<p><strong>Down Week<\/strong> &#8211; 10 x 100m FS Test Set<\/p>\n<p><strong>Warm-Up:<\/strong> 1400m<\/p>\n<ul>\n<li>500 to 1000m Choice strokes of Pull, Swim with Fins, Full Stroke.<\/li>\n<li>Group lead drill set working on FS &#8211; emphasizing single arm, stroke count, and 6-beat<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 1300m Aerobic Dev<\/p>\n<ul>\n<li>100m FS at 70% speed taking time to feel stroke **Long and Strong**. EVERYONE needs to get a time for this &#8211; experienced swimmers to help others.<\/li>\n<li>Organize into lanes by speed.<\/li>\n<li>10 x 100m FS at your swim pace + 15 to 20 sec rest per 100m. Harder option is to descend the swim by 100&#8217;s.<\/li>\n<p>100-200m Easy BK Swim for recovery<\/ul>\n<p><strong>Set 2:<\/strong> 500m Kick, 100m Recovery<\/p>\n<ul>\n<li>10 x 50m Kick with the following options:<\/li>\n<li>Board Kick on 1:10 (or 5-10 sec rest per 50)<\/li>\n<li>OR Fins Kick on 1:00 (or 5-10 sec rest per 50)<\/li>\n<li>50-100m easy to stretch out arms.<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 2-400m Aerobic<\/p>\n<ul>\n<li>200-400m Pull Choice<\/li>\n<\/ul>\n<p><strong>Tech Session:<\/strong><\/p>\n<ul>\n<li>Block Starts<\/li>\n<li>Stroke Turns<\/li>\n<li>Stroke Correction<\/li>\n<\/ul>\n<p>Hot Tub Time!<\/p>\n<p>W.U. 1400m, Main 1800m, Kick 500m Total 3700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week &#8211; 10 x 100m FS Test Set Warm-Up: 1400m 500 to 1000m Choice strokes of Pull, Swim with Fins, Full Stroke. Group lead drill set working on FS &#8211; emphasizing single arm, stroke count, and 6-beat Set 1: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=498\">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\/498"}],"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=498"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/498\/revisions"}],"predecessor-version":[{"id":3144,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/498\/revisions\/3144"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=498"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}