{"id":620,"date":"2009-10-15T05:30:01","date_gmt":"2009-10-15T09:30:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=620"},"modified":"2019-09-03T18:50:58","modified_gmt":"2019-09-03T22:50:58","slug":"fall-wk-6-cycle-wk-2-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=620","title":{"rendered":"Fall WK 6 (cycle wk 2, Thurs)"},"content":{"rendered":"<p>Aerobic Development Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1000m<\/p>\n<p>Choice Strokes for the following:<\/p>\n<ul>\n<li>200m Swim<\/li>\n<li>200m Kick<\/li>\n<li>200m Drill<\/li>\n<li>200m Pull<\/li>\n<li>200m Swim<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 800m Aerobic Dev<\/p>\n<ul>\n<li>4 x 200m FS on 3:30<br \/>\n*Cut Distance to get Min 15 sec rest*<br \/>\n*Add Distance to get Max 35 sec rest*<br \/>\n3:00 Whistle will help you know to stop<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 300m Kick, 100m Recov<\/p>\n<ul>\n<li>6 x 50m Board Kick Choice on 15 sec rest<\/li>\n<li>100m easy stretching swim choice<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 400m Aerobic Dev<\/p>\n<ul>\n<li>16 x 25m on 5-15 sec rest<br \/>\nChoice Strokes, Quality Swim, Good Speed<br \/>\n* Maintain a constant pac &#8230; swim last 2 x 25 easy<br \/>\n* 5 sec for Distance swimmers, 15 sec for Sprinters<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 300m Aerobic Dev<\/p>\n<ul>\n<li>Broken 300m FS Descended by 100&#8217;s<br \/>\nSwim 100m FS &#8211; 5sec rest &#8211; 100m FS &#8211; 5 sec rest &#8211; 100m FS<br \/>\n*Watch the clock and make sure you descend*<\/li>\n<\/ul>\n<p>One round of Chase the Rabbit<\/p>\n<p><strong>Swim Down:<\/strong> 300m<\/p>\n<ul>\n<li>300m long stretching swim with increase breathing<\/li>\n<\/ul>\n<p>W.U. 1000m, Kick 300, Aerobic Dev 1500m, Recov 100, Swim Down 300m Total 3200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Development Session Warm-Up: 1000m Choice Strokes for the following: 200m Swim 200m Kick 200m Drill 200m Pull 200m Swim Set 1: 800m Aerobic Dev 4 x 200m FS on 3:30 *Cut Distance to get Min 15 sec rest* *Add &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=620\">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\/620"}],"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=620"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/620\/revisions"}],"predecessor-version":[{"id":7755,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/620\/revisions\/7755"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=620"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=620"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=620"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}