{"id":1141,"date":"2010-09-17T11:30:25","date_gmt":"2010-09-17T15:30:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1141"},"modified":"2010-09-17T22:02:59","modified_gmt":"2010-09-18T02:02:59","slug":"fall-wk-2-friday-noon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1141","title":{"rendered":"Fall WK 2 &#8211; Friday Noon"},"content":{"rendered":"<p><strong>Warm-Up:<\/strong>\u00a0\u00a0<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Swim with Fins<\/li>\n<\/ul>\n<p><strong>Set 1:\u00a0 EN-1<\/strong> (1200m FS)<\/p>\n<ul>\n<li>4 x 200m FS on 3:30<br \/>\n#1 Pull, #2, Swim, #3 Pull, #4 Swim<\/li>\n<li>4\u00a0x 100m FS on 1:45, Descend 1-4 from 200m speed<br \/>\nSwim 1:30, 1:29, 1:28, 1:27<\/li>\n<\/ul>\n<p><strong>Set 2:\u00a0 EN-2\/R.P.<\/strong> (800m EN-2\/RP, 200 recov)<br \/>\n(this is the focus Work Set)<\/p>\n<ul>\n<li>4\u00a0x 100m FS on 1:40<br \/>\nTarget Swim 1:25 or under [act 1:18, 1:20, 1:21, 1:25]<\/li>\n<li>100m Easy<\/li>\n<li>2 x 200m FS on 3:15<br \/>\n[act 2:50, 3:05 died]<\/li>\n<li>100m Easy<\/li>\n<\/ul>\n<p><strong>Set 3: Recovery<\/strong> (250m)<\/p>\n<ul>\n<li>100m Easy not FS recovery pace<\/li>\n<li>3\u00a0x 50 kick<\/li>\n<\/ul>\n<p>legs cramping &#8230; session ended<\/p>\n<p>Weights<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up:\u00a0\u00a0 200 FS Pull 200 BK Swim with Fins Set 1:\u00a0 EN-1 (1200m FS) 4 x 200m FS on 3:30 #1 Pull, #2, Swim, #3 Pull, #4 Swim 4\u00a0x 100m FS on 1:45, Descend 1-4 from 200m speed Swim 1:30, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1141\">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\/1141"}],"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=1141"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1141\/revisions"}],"predecessor-version":[{"id":1142,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1141\/revisions\/1142"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1141"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}