{"id":1148,"date":"2010-09-20T11:30:03","date_gmt":"2010-09-20T15:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1148"},"modified":"2010-09-20T18:41:30","modified_gmt":"2010-09-20T22:41:30","slug":"fall-wk-3-mon-noon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1148","title":{"rendered":"Fall WK 3 &#8211; Mon Noon"},"content":{"rendered":"<p><strong>Warm-Up:<\/strong> (500m)<\/p>\n<ul>\n<li>200m FS Pull<\/li>\n<li>200m BK Swim with Fins<\/li>\n<li>100m FS Swim<\/li>\n<\/ul>\n<p><strong>Set 1:\u00a0 EN-1<\/strong> (800m FS, 100m Kick)<\/p>\n<ul>\n<li>4\u00a0x 50m on 0:55, target rest 10 sec<\/li>\n<li>4 x 100m on 1:45,\u00a0 target rest 15 sec<\/li>\n<li>200m FS, target 3:00 to 3:05<\/li>\n<li>100m Kick FS<\/li>\n<\/ul>\n<p><strong>Set 2:\u00a0 EN-2\/R.P.<\/strong> (1400m EN-2\/RP, 100 recov)<br \/>\n(this is the focus Work Set &#8230; short rest &#8230; threshold\/race speed &#8230; starts easier, finishes hardest)<\/p>\n<ul>\n<li>5\u00a0x 100m FS Pull\u00a0on 1:40, target rest\u00a015 sec, target swim 1:25<\/li>\n<li>50m Easy<\/li>\n<li>5 x 100m FS Swim on 1:40<\/li>\n<li>50m Easy<\/li>\n<li>2 x 200m FS on 3:15<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong><\/p>\n<ul>\n<li>Easy 100m<\/li>\n<\/ul>\n<p>WU 500, Main 2400, SD 100 = 3000<\/p>\n<p>Weights<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up: (500m) 200m FS Pull 200m BK Swim with Fins 100m FS Swim Set 1:\u00a0 EN-1 (800m FS, 100m Kick) 4\u00a0x 50m on 0:55, target rest 10 sec 4 x 100m on 1:45,\u00a0 target rest 15 sec 200m FS, target &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1148\">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\/1148"}],"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=1148"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1148\/revisions"}],"predecessor-version":[{"id":1149,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1148\/revisions\/1149"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1148"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}