{"id":618,"date":"2009-10-13T05:30:35","date_gmt":"2009-10-13T09:30:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=618"},"modified":"2019-09-03T18:48:56","modified_gmt":"2019-09-03T22:48:56","slug":"fall-wk-6-cycle-wk-2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=618","title":{"rendered":"Fall WK 6 (cycle wk 2, Tues)"},"content":{"rendered":"<p>Aerobic Development Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1000m\/1200m<\/p>\n<ul>\n<li>200-400m Swim\/Pull FS &#8211; distance group do longer<\/li>\n<li>4 x (50m Kick no board, 50m Pull, 50m Drill, 50m Swim) in reverse IM order<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 800m \/ 1200m Aerobic Dev<\/p>\n<p>Main Group:<\/p>\n<ul>\n<ul>\n<li>8 x 100m IM on 30 sec rest<br \/>\n**maintain a constant pace time**<\/li>\n<\/ul>\n<\/ul>\n<p>Distance Group:<\/p>\n<ul>\n<li>3 x 400m on 30 sec rest:<br \/>\n1st &#8211; swim FS<br \/>\n2nd &#8211; Pull FS<br \/>\n3rd &#8211; one 25m BK per 75m FS<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 250m Kick, 100m Recov<\/p>\n<ul>\n<li>5 x 50m Board Kick Choice on 15 sec rest<\/li>\n<li>50-100m easy stretching swim choice<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 800m \/ 1000m Aerobic Dev<\/p>\n<p>Main Group:<\/p>\n<ul>\n<ul>\n<li>16 x 50m on 15 sec rest with Order:<br \/>\n4 x (25m FL, 25m FS)<br \/>\n4 x (25m BK, 25m FS)<br \/>\n4 x (25m BR, 25m FS)<br \/>\n4 x 50m FS<\/li>\n<\/ul>\n<\/ul>\n<p>Distance Group:<\/p>\n<ul>\n<li>5 x 200m on 30 sec rest with:<br \/>\nOdd # FS (option to pull\/paddle)<br \/>\nEven # IM<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200-300m<\/p>\n<ul>\n<li>200-300m long stretching swim with increase breathing<\/li>\n<\/ul>\n<p>W.U. 1000m\/1200m, Kick 250, Aerobic Dev 1600m\/2200m, Recov 50\/100, Swim Down 200-300m Total 3100m\/4050m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Development Session Warm-Up: 1000m\/1200m 200-400m Swim\/Pull FS &#8211; distance group do longer 4 x (50m Kick no board, 50m Pull, 50m Drill, 50m Swim) in reverse IM order Set 1: 800m \/ 1200m Aerobic Dev Main Group: 8 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=618\">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\/618"}],"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=618"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/618\/revisions"}],"predecessor-version":[{"id":7749,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/618\/revisions\/7749"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=618"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}