{"id":615,"date":"2009-10-10T06:30:50","date_gmt":"2009-10-10T10:30:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=615"},"modified":"2013-09-30T23:45:49","modified_gmt":"2013-10-01T03:45:49","slug":"fall-wk-5-cycle-wk-1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=615","title":{"rendered":"Fall WK 5 (cycle wk 1, Sat)"},"content":{"rendered":"<p>Fins Aerobic Session &#8211; All Stroke Focus<\/p>\n<p><strong>Warm-Up:<\/strong> 1400m<\/p>\n<ul>\n<li>300-500m Building FS up to long relaxed storke<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>200m Drill-Swim IM<\/li>\n<li>400 IM as 4 x (25m Kick IM, 75m Swim\/Drill IM)<\/li>\n<li>100-300m as (25m Drill &#8211; 25m Swim) Back with options single arm, 6 beat, skulling, kicking)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 500m Back Focus<\/p>\n<ul>\n<li>50m Back to set your time using moderate 70% speed which you could hold for a 400<\/li>\n<li>5 x 50m Back on your time plus 20 sec rest. (Distance swimmers could add just 10 sec rest if they know their pacing)<\/li>\n<li>200m Easy Mix strokes to warm-up strokes for next set<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 500m Breast \/ Fly Focus<\/p>\n<ul>\n<li>50m BR \/ FL to set your time using moderate 70% speed which you could hold for a 400<\/li>\n<li>5 x 50m BR \/ FL on your time plus 20 sec rest. (Distance swimmers could add just 10 sec rest if they know their pacing)<\/li>\n<li>200m Easy Mix strokes for recovery<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 500m FS<\/p>\n<ul>\n<li>500m continuous FS &#8211; During each 100 of the 500, swim:<br \/>\n&#8211; 1st 25m Easy<br \/>\n&#8211; 2nd 25m Moderate<br \/>\n&#8211; 3rd 25m Faster<br \/>\n&#8211; 4th 25m Fastest<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 900m Strokes\/Turns<\/p>\n<ul>Demo turns.<\/p>\n<li>12 x 75m Choice Stroke on 15 sec rest\/75m<br \/>\nSet focus is Turns so start each 75m in the center of the pool.<br \/>\nSwim to 1st end and do an excellent turn<br \/>\nSwim to 2nd end and do an excellent turn<br \/>\nSwim to 3rd end and do an even better turn return to center of pool.<\/li>\n<p>Emphasize role and position of hands &#8230; option to dolphin kicki into wall for flip turn to learn motion &#8230; wait to last moment to flip legs &#8230; ball up tight &#8230; Cover open turns for BR and FL.<\/ul>\n<p><strong>Set 5:<\/strong> 200m Sprints from Blocks<\/p>\n<ul>Demo Block Starts<\/p>\n<li>8 x 25m Sprint from Blocks (opt) &#8211; Choice Strokes<br \/>\nSwim 25m, walk back.<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> Up to 400m<\/p>\n<p>W.U. 1400m, Main 2700m, Swim Down 400 Total 4500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins Aerobic Session &#8211; All Stroke Focus Warm-Up: 1400m 300-500m Building FS up to long relaxed storke 4 x (25m Kick IM, 25m Swim FS) 200m Drill-Swim IM 400 IM as 4 x (25m Kick IM, 75m Swim\/Drill IM) 100-300m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=615\">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\/615"}],"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=615"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/615\/revisions"}],"predecessor-version":[{"id":3148,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/615\/revisions\/3148"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=615"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}