{"id":1175,"date":"2010-09-27T11:30:58","date_gmt":"2010-09-27T15:30:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1175"},"modified":"2010-09-28T12:35:51","modified_gmt":"2010-09-28T16:35:51","slug":"fall-wk-4-monday-noon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1175","title":{"rendered":"Fall WK 4 &#8211; Monday 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, 300m Kick)<\/p>\n<ul>\n<li>200 FS Swim, target 3:00-3:05<\/li>\n<li>100m Kick<\/li>\n<li>200m FS Pull, target 3:00<\/li>\n<li>100m Kick<\/li>\n<li>200m FS with Fins, target 2:45<\/li>\n<li>100m Kick<\/li>\n<li>200m FS Swim, target 3:00<\/li>\n<\/ul>\n<p><strong>Set 2:\u00a0 EN-2<\/strong> (1000m EN-2, 300 recov)<\/p>\n<ul>\n<li>5\u00a0x 100m FS\u00a0on 1:40,\u00a0target swim 1:25<\/li>\n<li>200m BK Fins<\/li>\n<li>5 x 100m FS Swim on 1:40, target swim 1:25<\/li>\n<li>100m BK Easy<\/li>\n<\/ul>\n<p><strong>Set 3:\u00a0\u00a0L.A.P.<\/strong> (300m)<\/p>\n<ul>\n<li>4\u00a0x 50m FS\u00a0on 1:00,\u00a0target swim 0:35<\/li>\n<li>4 x 25m FS Sprint on 45, target swim 15-16 sec<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong><\/p>\n<ul>\n<li>Easy 100m<\/li>\n<\/ul>\n<p>WU 500, Main 2600, SD 100 = 3200<\/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, 300m Kick) 200 FS Swim, target 3:00-3:05 100m Kick 200m FS Pull, target 3:00 100m Kick 200m FS with Fins, target 2:45 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1175\">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\/1175"}],"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=1175"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1175\/revisions"}],"predecessor-version":[{"id":1176,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1175\/revisions\/1176"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1175"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}