{"id":1152,"date":"2010-09-22T11:30:22","date_gmt":"2010-09-22T15:30:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1152"},"modified":"2010-09-22T18:47:38","modified_gmt":"2010-09-22T22:47:38","slug":"fall-wk-3-wed-noon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1152","title":{"rendered":"Fall WK 3 &#8211; Wed Noon"},"content":{"rendered":"<p><strong>Warm-Up:<\/strong> (750m)<\/p>\n<ul>\n<li>200m FS Pull<\/li>\n<li>200m BK Swim with Fins<\/li>\n<li>200m FS Swim with Fins<\/li>\n<li>50m Dolphin kick<\/li>\n<li>100m BR<\/li>\n<\/ul>\n<p><strong>Set 1:\u00a0 EN-1<\/strong> (800m FS, 600m Kick)<\/p>\n<ul>\n<li>2 x 100m Kick with Fins<\/li>\n<li>3 x 100m FS &#8211; swim 1:30, go 1:45<\/li>\n<li>2 x 100m Kick with Fins<\/li>\n<li>200m FS &#8211; swim 3:00<\/li>\n<li>4 x 50m Kick with Fins<\/li>\n<li>300m FS &#8211; swim 4:30<\/li>\n<\/ul>\n<p><strong>Set 2:\u00a0 EN-2 <\/strong>(500m EN-2, 100 recov)<\/p>\n<ul>\n<li>5\u00a0x 100m FS\u00a0on 1:40,\u00a0target swim 1:25<\/li>\n<li>100m Easy BK<\/li>\n<\/ul>\n<p><strong>Set 3:\u00a0 EN-3 <\/strong>(400m EN-3, 200 recov)<\/p>\n<ul>\n<li>4\u00a0x 50m FS\u00a0on 50,\u00a0target swim &lt;40<\/li>\n<li>100m Easy BK<\/li>\n<li>4\u00a0x 50m FS\u00a0on 50,\u00a0target swim &lt;40<\/li>\n<li>100m Easy BK<\/li>\n<\/ul>\n<p><strong>Set 4:\u00a0\u00a0Lactic Acid Production\u00a0<\/strong>(100m LAP, 100 recov)<\/p>\n<ul>\n<li>4\u00a0x [25m Sprint, 25m Easy on 1:30,\u00a0target swim full sprint<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong><\/p>\n<ul>\n<li>Easy 100m<\/li>\n<\/ul>\n<p>WU 750, Main 2800, SD 100 = 3650<\/p>\n<p>Weights + Core\u00a0&#8211; 1 set high reps<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up: (750m) 200m FS Pull 200m BK Swim with Fins 200m FS Swim with Fins 50m Dolphin kick 100m BR Set 1:\u00a0 EN-1 (800m FS, 600m Kick) 2 x 100m Kick with Fins 3 x 100m FS &#8211; swim 1:30, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1152\">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\/1152"}],"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=1152"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1152\/revisions"}],"predecessor-version":[{"id":1153,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1152\/revisions\/1153"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1152"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1152"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}