{"id":1341,"date":"2011-06-16T05:30:19","date_gmt":"2011-06-16T09:30:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1341"},"modified":"2011-06-17T17:15:22","modified_gmt":"2011-06-17T21:15:22","slug":"summer-wk3-cycle-wk3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1341","title":{"rendered":"Summer WK3 (cycle wk3, Thurs)"},"content":{"rendered":"<p>W.U. 800 choice to 5:50<\/p>\n<p>Set 1: Kick -Swim (250m Kick, 250m Recov) 12 min<\/p>\n<ul>\n<li>Continuous &#8211; 5 x (50 kick, 50 swim)<\/li>\n<li>25 kick &#8211; return board, easy swim back<\/li>\n<\/ul>\n<p>Set 2: EN-1 (600, 50 Recov) 13 min<\/p>\n<ul>\n<li>200 FS Pull on 3:30<\/li>\n<li>200 BK Swim on 4:00<\/li>\n<li>200 FS Swim on 3:30<\/li>\n<li>50 Easy on 1:30<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN1-2 Work Set (700m) 15 min<\/p>\n<ul>\n<li>7 x 100 FS on 1:45 &#8211; 2:00<br \/>\noption to add pull, paddles, alternate strokes<br \/>\nreduce repeats as needed.<br \/>\n(DB &#8211; 1:19-1:20 for all)<\/li>\n<\/ul>\n<p>Set 4: Recov (300)\u00a010 min<\/p>\n<ul>\n<li>100\u00a0BK or BR on 2:15<\/li>\n<li>100\u00a0IM on 2:15<\/li>\n<li>100 BK or BR on 2:00<\/li>\n<li>100\u00a0IM on 2:00<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2\u00a0(400) 10 min<\/p>\n<ul>\n<li>8\u00a0x\u00a050\u00a0on\u00a01:00<br \/>\nChoice Stroke mix<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 6:\u00a0 Fast 25&#8217;s (100, 100) 5 min<\/p>\n<ul>\n<li>4 x (25m Fast, 25m Easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down &#8211; 200 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 800 choice to 5:50 Set 1: Kick -Swim (250m Kick, 250m Recov) 12 min Continuous &#8211; 5 x (50 kick, 50 swim) 25 kick &#8211; return board, easy swim back Set 2: EN-1 (600, 50 Recov) 13 min 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1341\">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\/1341"}],"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=1341"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1341\/revisions"}],"predecessor-version":[{"id":1343,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1341\/revisions\/1343"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1341"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}