{"id":624,"date":"2009-10-17T06:30:54","date_gmt":"2009-10-17T10:30:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=624"},"modified":"2019-09-03T18:50:26","modified_gmt":"2019-09-03T22:50:26","slug":"fall-wk-6-cycle-wk-2-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=624","title":{"rendered":"Fall WK 6 (cycle wk 2, Sat)"},"content":{"rendered":"<p>Aerobic Development Fins &#8220;Pyramid&#8221; Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1400m<\/p>\n<p>Regular Group:<\/p>\n<ul>\n<ul>\n<li>7x200m Pull, Kick, Drill, Swim, Kick, Drill, Pull, Swim<br \/>\nMix Strokes, Stretch and take your time<br \/>\nFocus on Stroke Technique and good Turns<br \/>\nBrantford Swimmers &#8211; do less<\/li>\n<\/ul>\n<\/ul>\n<p>Alternate Warm-up:<\/p>\n<ul>\n<li>1000m Building FS (mix in some BK)<\/li>\n<li>400m Drill-Swim<br \/>\nfocus on incorporating the drill feel into the swim<\/li>\n<\/ul>\n<p>Regular Group:<\/p>\n<p><strong>Set 1:<\/strong> 1800m Aerobic Dev<\/p>\n<p>Pyramid &#8211; focus on good strokes and turns &#8211; not fast<\/p>\n<ul>\n<li>25m FS, 5 sec rest<\/li>\n<li>50m FS, 10 sec rest<\/li>\n<li>75m FS, 15 sec rest<\/li>\n<li>100m FS, 20 sec rest<\/li>\n<li>125m FS, 25 sec rest<\/li>\n<li>150m FS, 30 sec rest<\/li>\n<li>175m FS, 35 sec rest<\/li>\n<li>200m FS, 40 sec rest<\/li>\n<li>200m Choice, 40 sec rest &#8230; not FS<\/li>\n<li>175m Choice, 35 sec rest<\/li>\n<li>150m Choice, 30 sec rest<\/li>\n<li>125m Choice, 25 sec rest<\/li>\n<li>100m Choice, 20 sec rest<\/li>\n<li>75m Choice, 15 sec rest<\/li>\n<li>50m Choice, 10 sec rest<\/li>\n<li>25m Choice, 5 sec rest<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 1000m Aerobic Dev<\/p>\n<ul>\n<li>10 x 100m on pace you can hold with 20-30 sec rest<br \/>\n* 1-5 are FS<br \/>\n* 6-10 are Choice (use #6 as a warm-up of the stroke)<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 400m<\/p>\n<ul>\n<li>Mix Strokes, pulling\/kicking &#8230; stretch out<\/li>\n<\/ul>\n<p>W.U. 1400m, Aerobic Dev 2800m, Swim Down 400m Total 4600m<\/p>\n<p><strong>Brantford Meet Group:<\/strong><\/p>\n<ul>\n<li>4 x 75m turn set &#8211; starting in middle of pool &#8211; allows practicing IM and individual stoke turns<\/li>\n<li>Block Starts &#8211; one per stroke you are racing &#8211; swim at speed through the breakout and then shut it down to easy<\/li>\n<li>Cool Down with a few easy lenght, then Hot Tub or coaching (but dry off and stay warm)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Development Fins &#8220;Pyramid&#8221; Session Warm-Up: 1400m Regular Group: 7x200m Pull, Kick, Drill, Swim, Kick, Drill, Pull, Swim Mix Strokes, Stretch and take your time Focus on Stroke Technique and good Turns Brantford Swimmers &#8211; do less Alternate Warm-up: 1000m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=624\">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\/624"}],"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=624"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/624\/revisions"}],"predecessor-version":[{"id":7753,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/624\/revisions\/7753"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=624"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}