{"id":9118,"date":"2022-05-15T11:57:28","date_gmt":"2022-05-15T15:57:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9118"},"modified":"2022-05-16T20:26:47","modified_gmt":"2022-05-17T00:26:47","slug":"re-return-to-the-pool-week-5-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9118","title":{"rendered":"Re-Return to the Pool – Week 5 – Monday"},"content":{"rendered":"

Nationals 4 Days Out<\/p>\n

An A.K. Session<\/p>\n

300-200-100 swim-kick-drill<\/p>\n

6×50 1 drill \/ 1 kick build @ 1:30<\/p>\n

8×50 @ 55-50-45-40 twice through<\/p>\n

 <\/p>\n

10×100 @ goal race pace + 20s – TARGET:\u00a0 SWIM <1:30,\u00a0 GO ON 1:50<\/strong><\/span><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Goal is to hold exact goal race pace entire time
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1st<\/sup> failure = rest next 100 and then continue on
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2nd<\/sup> failure = done set
\nResults:\u00a0 Good consistent set<\/span><\/strong>
\n#1 was 1:25<\/span><\/strong>
\n#2 was 1:25 even though it was relaxed to ease the pace<\/span><\/strong>
\nA few more at 1:25 including the last one.<\/span><\/strong>
\nThe rest were 1:26-1:28<\/span><\/strong><\/p>\n

For next time on this set:<\/strong>\u00a0 TARGET:\u00a0 SWIM 1:25, GO ON 1:45<\/span><\/strong><\/p>\n

200 swim easy<\/p>\n

 <\/p>\n

10×50 @ goal race pace + 20s\u00a0 TARGET:\u00a0 SWIM <45, GO ON 1:05<\/span><\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Goal is to hold exact goal race pace entire time
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1st<\/sup> failure = rest next 100 and then continue on
\n–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2nd<\/sup> failure = done set<\/p>\n

Results:\u00a0 Good, consistent and eased given only 4 days to Nationals<\/span><\/strong>
\nswims were 42-43 sec<\/span><\/strong><\/p>\n

\u00a0For next time on this set:\u00a0 TARGET:\u00a0 SWIM 40, GO ON 1:00\u00a0 – or –\u00a0 SWIM <45, GO on 1:00<\/span><\/b><\/p>\n

200 cool down<\/p>\n

TOTAL: 3200m<\/p>\n","protected":false},"excerpt":{"rendered":"

Nationals 4 Days Out An A.K. Session 300-200-100 swim-kick-drill 6×50 1 drill \/ 1 kick build @ 1:30 8×50 @ 55-50-45-40 twice through   10×100 @ goal race pace + 20s – TARGET:\u00a0 SWIM <1:30,\u00a0 GO ON 1:50 –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Goal … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/9118"}],"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=9118"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9118\/revisions"}],"predecessor-version":[{"id":9140,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9118\/revisions\/9140"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9118"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}