{"id":1313,"date":"2011-06-03T18:05:27","date_gmt":"2011-06-03T22:05:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1313"},"modified":"2011-06-03T18:53:45","modified_gmt":"2011-06-03T22:53:45","slug":"summer-wk1-cycle-wk1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1313","title":{"rendered":"Summer WK1 (cycle wk1, Sat)"},"content":{"rendered":"<p>WU: 1000 to 6:55<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>10 x 50m Kick IM seq on 60 sec with Fins<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>300 FS with every 4th length BK on 5:00<\/li>\n<li>200 FS Pull on 3:15<\/li>\n<li>200 FS Fins on 3:00<\/li>\n<li>200 BK Fins on 3:30<\/li>\n<li>5 x 100 FS on 1:45 Fins opt<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x 50m Sprint on 3:00<br \/>\nwith easy 100 between<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>2 x (FL-BK, BK-BR, BR-FS) each on 60<\/li>\n<li>5\u00a0x 50m FS Descend by 1 sec on 60<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 5:<\/p>\n<ul>\n<li>4 x (25 Build, 25 easy &#8211; IM Seq)<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WU: 1000 to 6:55 Set 1: 10 x 50m Kick IM seq on 60 sec with Fins 50 Easy Set 2: 300 FS with every 4th length BK on 5:00 200 FS Pull on 3:15 200 FS Fins on 3:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1313\">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\/1313"}],"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=1313"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1313\/revisions"}],"predecessor-version":[{"id":1315,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1313\/revisions\/1315"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1313"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1313"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}