{"id":1177,"date":"2010-09-29T11:30:49","date_gmt":"2010-09-29T15:30:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1177"},"modified":"2010-09-29T20:29:27","modified_gmt":"2010-09-30T00:29:27","slug":"fall-wk-4-wed-noon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1177","title":{"rendered":"Fall WK 4 &#8211; Wed 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 BR<\/li>\n<\/ul>\n<p><strong>Set 1:\u00a0 EN-1<\/strong> (1000m FS, 300m Kick, 50 Recov)<\/p>\n<ul>\n<li>300 FS, target 4:30-4:40<\/li>\n<li>2 x 50m Kick<\/li>\n<li>2\u00a0x 200m FS &#8211; one Pull, one Swim with Fins<\/li>\n<li>2 x 50m Kick<\/li>\n<li>3 x 100m FS &#8211; on 1:45, target swim 1:30<\/li>\n<li>2\u00a0x 50m Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p><strong>Set 2:\u00a0 EN-2 <\/strong>(500m EN-2, 50 Recov)<\/p>\n<ul>\n<li>5\u00a0x 100m FS\u00a0on 1:40,\u00a0target swim 1:25<\/li>\n<li>50m Easy BK<\/li>\n<\/ul>\n<p><strong>Set 3:\u00a0 EN-3 <\/strong>(600m EN-3, 200 recov)<\/p>\n<ul>\n<li>4\u00a0x 50m FS\u00a0on 60,\u00a0target swim &lt;40<\/li>\n<li>100m Easy BK<\/li>\n<li>4\u00a0x 50m FS\u00a0on 55,\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<\/ul>\n<p><strong>Swim Down:<\/strong><\/p>\n<ul>\n<li>Easy 200m<\/li>\n<\/ul>\n<p>WU 500, Main 2700, SD 200 = 3400<\/p>\n<p>Weights + core<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up: (500m) 200m FS Pull 200m BK Swim with Fins 100m BR Set 1:\u00a0 EN-1 (1000m FS, 300m Kick, 50 Recov) 300 FS, target 4:30-4:40 2 x 50m Kick 2\u00a0x 200m FS &#8211; one Pull, one Swim with Fins 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1177\">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\/1177"}],"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=1177"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1177\/revisions"}],"predecessor-version":[{"id":1178,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1177\/revisions\/1178"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1177"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}