{"id":627,"date":"2009-10-20T05:30:38","date_gmt":"2009-10-20T09:30:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=627"},"modified":"2019-09-03T18:49:39","modified_gmt":"2019-09-03T22:49:39","slug":"fall-wk-7-cycle-wk-3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=627","title":{"rendered":"Fall WK 7 (cycle wk 3, Tues)"},"content":{"rendered":"<p>Aerobic Development Session<\/p>\n<p><strong>Warm-Up:<\/strong> 1000\/1400m<\/p>\n<p><strong>Regular Group:<\/strong><\/p>\n<p>Four times through the following:<\/p>\n<ul>\n<ul>\n<li>25m Kick<\/li>\n<li>25m Drill\/Pull<\/li>\n<li>50m Swim<\/li>\n<li>25m Kick<\/li>\n<li>25m Drill\/Pull<\/li>\n<li>50m Swim<br \/>\nwith order: FS, BR, BK, FL<\/li>\n<\/ul>\n<\/ul>\n<p>Then once through:<\/p>\n<ul>\n<ul>\n<li>200m IM with long easy strokes<\/li>\n<\/ul>\n<\/ul>\n<p><strong>Distance Group:<\/strong><\/p>\n<ul>\n<li>400m FS with long strokes<\/li>\n<li>400m IM &#8211; mixing swimming and drills &#8211; long and easy<\/li>\n<li>300m FS building faster<\/li>\n<li>300m IM &#8211; mix of 25m Drill (per stroke) and 50m Swim (per Stroke)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 1000\/1700m Aerobic Dev<\/p>\n<p><strong>Regular Group:<\/strong><br \/>\n*Quality Strokes throughout &#8211; NOT Fastest Pace<\/p>\n<ul>\n<ul>\n<li>4 x 50m FL on 30-40 sec rest<\/li>\n<li>50m Easy Choice<\/li>\n<li>4 x 50m BK on 25-35 sec rest<\/li>\n<li>50m Easy Choice<\/li>\n<li>4 x 50m BR on 20-25 sec rest<\/li>\n<li>50m Easy Choice<\/li>\n<li>4 x 50m FS on 15-20 sec rest<\/li>\n<li>50m Easy Choice<\/li>\n<\/ul>\n<\/ul>\n<p><strong>Distance Group:<\/strong><\/p>\n<ul>\n<li>500m Pull FS &#8211; Building pace throughout &#8211; on 30-40 sec rest<\/li>\n<li>400m BK\/FS mix &#8211; paddles option &#8211; long strokes at moderate pace &#8211; on 30 sec rest<\/li>\n<li>300m as 6 x (25m Drill, 25m Swim) FS\/BK on 25 sec rest (at end)<\/li>\n<li>200m Swim FS for time &#8211; FASt &#8211; on 45 sec rest<\/li>\n<li>2 x 100m FS on 10 sec &#8211; with total time for 2&#215;100 being faster than your 200m FS time above<\/li>\n<li>100m easy long stretching, choice<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 300m Kick, 300m Aerobic Dev<\/p>\n<ul>\n<li>6 x (25m kick, 50m Swim, 25m Kick) on 10-15 sec rest<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 300m Aerobic Dev<\/p>\n<ul>\n<li>4 x 75m Choice with 75m swum as:<br \/>\n(25m easy, 25m moderate, 25m fast) &#8211; on 20-25 sec between 75&#8217;s<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong> 200\/300m<\/p>\n<ul>\n<li>long easy mix<\/li>\n<\/ul>\n<p><strong>Regular Group:<\/strong><\/p>\n<p>W.U. 1000m, Kick 300, Aerobic Dev 1400m, Recov 200, Swim Down 200m Total 3100m<\/p>\n<p><strong>Distance Group:<\/strong><\/p>\n<p>W.U. 1400m, Kick 300, Aerobic Dev 2200m, Recov 100, Swim Down 300m Total 4300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Development Session Warm-Up: 1000\/1400m Regular Group: Four times through the following: 25m Kick 25m Drill\/Pull 50m Swim 25m Kick 25m Drill\/Pull 50m Swim with order: FS, BR, BK, FL Then once through: 200m IM with long easy strokes Distance &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=627\">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\/627"}],"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=627"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/627\/revisions"}],"predecessor-version":[{"id":7751,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/627\/revisions\/7751"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=627"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}