{"id":5098,"date":"2015-11-28T13:08:39","date_gmt":"2015-11-28T18:08:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5098"},"modified":"2015-11-28T13:08:39","modified_gmt":"2015-11-28T18:08:39","slug":"nationals-wk-210-general-aerobic-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5098","title":{"rendered":"Nationals &#8211; WK 2\/10 General Aerobic &#8211; Saturday"},"content":{"rendered":"<p>Collingwood Clippers session &#8211; Stroke Count &#8211; stroke length<\/p>\n<p>Warm Up:\u00a0 1200m<\/p>\n<ul>\n<li>6 x 100 as:<br \/>\n&#8211; 1 &amp; 2 Drill\/Swim<br \/>\n&#8211; 3 &amp; 4 Kick\/Swim<br \/>\n&#8211; 4 &amp; 6 Swim\/Kick<\/li>\n<li>300 Pull on 5:30<\/li>\n<li>300 Swim &#8211; hold SC and neg split 2nd 150<\/li>\n<\/ul>\n<p>Main Set: 1100m<\/p>\n<ul>\n<li>6 x 100 FS on 1:45<br \/>\n&#8211; set SC on first 25m<br \/>\n&#8211; decrease SC for each following 25m by 1<br \/>\n(act:\u00a0 ending with 16-17)<\/li>\n<li>10 x 50 FS on 1:15<br \/>\n&#8211; Odd swim easy with stroke count from the 100&#8217;s<br \/>\n&#8211; Even swim Faster with SAME Stroke count<\/li>\n<\/ul>\n<p>Recovery: 200m<\/p>\n<ul>\n<li>50 Drag wrist<\/li>\n<li>50 Right arm, left at side<\/li>\n<li>50 Left arm, right at side<\/li>\n<li>50 shoulder brushes ear<\/li>\n<\/ul>\n<p>Sprint:<\/p>\n<ul>\n<li>4 x (12.5m Breakout \/ 6 stroke sprint, easy rest of 50)<br \/>\n&#8211; focus on underwater dolphin to breakout, massive power, then easy off and drop<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Clippers session &#8211; Stroke Count &#8211; stroke length Warm Up:\u00a0 1200m 6 x 100 as: &#8211; 1 &amp; 2 Drill\/Swim &#8211; 3 &amp; 4 Kick\/Swim &#8211; 4 &amp; 6 Swim\/Kick 300 Pull on 5:30 300 Swim &#8211; hold SC &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5098\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/5098"}],"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=5098"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5098\/revisions"}],"predecessor-version":[{"id":5099,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5098\/revisions\/5099"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5098"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}