{"id":1336,"date":"2011-06-14T05:30:58","date_gmt":"2011-06-14T09:30:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1336"},"modified":"2011-06-15T16:42:23","modified_gmt":"2011-06-15T20:42:23","slug":"summer-wk3-cycle-wk3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1336","title":{"rendered":"Summer WK3 (cycle wk3, Tues)"},"content":{"rendered":"<p>W.U. 800m to 5:50<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>3 x 100m Choice on 2:30<\/li>\n<li>2 x 50m Choice on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Base Aerobic<\/p>\n<ul>\n<li>400m FS or 6:30 Swim on 7:00<br \/>\nwith Option every 4th BK<\/li>\n<li>100 BK on 2:00<\/li>\n<li>300m FS or 4:40 Swim on 5:00<\/li>\n<li>100 BK on 2:00<\/li>\n<li>200m FS or 3:15 Swim on 3:30<\/li>\n<li>100 BK on 2:00<\/li>\n<li>100m FS<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3: Descends<\/p>\n<ul>\n<li>4 x 150m FS\u00a0on 2:30<br \/>\nSwum as 50 Easy, 50 Medium, 50 Fast<br \/>\nadjust to get 15 sec+ going on 2:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>8 x 50m on 1:00 swum as:<br \/>\n50 FL &#8211; 50 FS<br \/>\n50 BK &#8211; 50 FS<br \/>\n50 BR &#8211; 50 FS<br \/>\n50 FS &#8211; 50 FS<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 800m to 5:50 Set 1:\u00a0 Kick 3 x 100m Choice on 2:30 2 x 50m Choice on 1:15 50 Easy Set 2:\u00a0 Base Aerobic 400m FS or 6:30 Swim on 7:00 with Option every 4th BK 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1336\">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\/1336"}],"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=1336"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1336\/revisions"}],"predecessor-version":[{"id":1340,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1336\/revisions\/1340"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1336"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}