{"id":608,"date":"2009-10-07T18:53:41","date_gmt":"2009-10-07T22:53:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=608"},"modified":"2013-09-30T23:43:00","modified_gmt":"2013-10-01T03:43:00","slug":"fall-wk-5-cycle-wk-1-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=608","title":{"rendered":"Fall WK 5 (cycle wk 1, Tues)"},"content":{"rendered":"<p><strong>First Week of our 2nd 4-Week Cycle<\/strong><\/p>\n<p><strong>Warm-Up:<\/strong> 1000\/1400m<\/p>\n<ul>Up to Five times through the following:<\/p>\n<li>50m Pull FS<\/li>\n<li>50m Drill IM seq<\/li>\n<li>50m Kick IM seq<\/li>\n<li>50m Swim IM seq<\/li>\n<p>OR<\/p>\n<li>600m Building FS<\/li>\n<li>400m Drill-Swim IM seq<\/li>\n<li>400m Pull FS<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 600\/800m Aerobic Dev<\/p>\n<ul>Main Group<\/p>\n<li>6 x (25m Drill FS, 25m Kick FS, 25m Swim Fs, 25m Swim BK) continuous<br \/>\nFor the Drill &#8211; alternate FIST and SHARK<\/li>\n<p>Distance Group<\/p>\n<li>2 x 400m FS on pace {6:00, 6:20, 6:40 or 7:00}<br \/>\noption to use paddles\/pull buoy<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 600\/800m Aerobic Dev<\/p>\n<ul>Main Group<\/p>\n<li>6 x 100m * on 10-15 sec rest per 100m<br \/>\n* is #1 IM, #2 FS, #3 IM, #4 FS, #5 BK, #6 FS<\/li>\n<p>Distance Group<\/p>\n<li>3 x 200m IM<br \/>\n#1 Easy Drill-Swim<br \/>\n#2, #3 on Pace to give ~20 sec rest<\/li>\n<li>100m IM<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 600\/800m Aerobic Dev<\/p>\n<ul>Main Group<\/p>\n<li>50 FL, 50 FS, 50 BK, 50 FS, 50 BR, 50 FS on 60 sec or 5-10 sec rest<\/li>\n<li>quick re-group ~1:00 rest<\/li>\n<li>6 x (25m IM, 25m FS) on 60 or 5-10sec<br \/>\nIM = {FL, BK, BR} no FS<\/li>\n<p>Distance Group<\/p>\n<li>6 x 100m as (75m FS, 25m BK) or (all FS) on 5-10 sec rest<br \/>\nOption to Descend 100&#8217;s. Don to swim open water sighting FS.<\/li>\n<li>BEAST Water Boarding &#8211; simulation of open ocean swimming &#8230; Don swims 200m FS sighting, the rest of the group uses flutter boards to generate waves and splashes all the way down the lane<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200-400m<\/p>\n<ul>\n<li>4 x (25m FS, 25m BK increase breathing)<\/li>\n<li>OR 3-400m Stretch Long FS-BK Mix incr breathing<\/li>\n<\/ul>\n<p>W.U. 1000\/1400m, Main 1800\/2400m, Swim Down 200\/400m Total 3000\/4200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First Week of our 2nd 4-Week Cycle Warm-Up: 1000\/1400m Up to Five times through the following: 50m Pull FS 50m Drill IM seq 50m Kick IM seq 50m Swim IM seq OR 600m Building FS 400m Drill-Swim IM seq 400m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=608\">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\/608"}],"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=608"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/608\/revisions"}],"predecessor-version":[{"id":3145,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/608\/revisions\/3145"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=608"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}