{"id":611,"date":"2009-10-08T05:30:30","date_gmt":"2009-10-08T09:30:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=611"},"modified":"2013-09-30T23:43:46","modified_gmt":"2013-10-01T03:43:46","slug":"fall-wk-5-cycle-wk-1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=611","title":{"rendered":"Fall WK 5 (cycle wk 1, Thurs)"},"content":{"rendered":"<p>Lactic Acid Production Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1200m<\/p>\n<ul>\n<li>200m Pull or Swim FS<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>200m Pull or Swim BK<\/li>\n<li>4 x (25m Kick FS, 25m Swim IM)<\/li>\n<li>200m Drill Swim BR &#8211; FL<\/li>\n<li>200m Drill-Swim FS<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 100m Kick<\/p>\n<ul>\n<li>4 x 25m Kick done as (12.5m Hard, 12.5m Easy)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 200m Lactic Prod, 400m Recov<\/p>\n<ul>4 times through the following &#8211; repeating on 3:00<\/p>\n<li>Sprint FS for 50m or until 30sec Whistle<\/li>\n<li>50-100m or 2:00 recovery swim<\/li>\n<li>15-30 sec rest \/ regroup on wall<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 200m Recov<\/p>\n<ul>\n<li>200m long FS \/ BK &#8211; work on lower strokes per length<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 400m Recov<\/p>\n<ul>\n<li>4 x (25m Choice Kick hard, 75m same choice Swim Recovery pace) Continuous.<\/li>\n<\/ul>\n<p><strong>Set 5:<\/strong> 200m Lactic Prod, 400m Recov<\/p>\n<ul>4 times through the following &#8211; repeating on 3:00<\/p>\n<li>Sprint FS for 50m or until 30sec Whistle<\/li>\n<li>50-100m or 2:00 recovery swim<\/li>\n<li>15-30 sec rest \/ regroup on wall<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> Up to 500m<\/p>\n<ul>\n<li>Up to 500m Mix Strokes including some increase breathing FS<\/li>\n<\/ul>\n<p>W.U. 1200m, 200m Kick, Lactic Prod 400m, Recovery 1300m, Swim Down 500 Total 3600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lactic Acid Production Session Warm-Up: 1200m 200m Pull or Swim FS 4 x (25m Kick IM, 25m Swim FS) 200m Pull or Swim BK 4 x (25m Kick FS, 25m Swim IM) 200m Drill Swim BR &#8211; FL 200m Drill-Swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=611\">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\/611"}],"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=611"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/611\/revisions"}],"predecessor-version":[{"id":3146,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/611\/revisions\/3146"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=611"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}