{"id":1346,"date":"2011-06-18T06:30:51","date_gmt":"2011-06-18T10:30:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1346"},"modified":"2011-06-20T18:39:05","modified_gmt":"2011-06-20T22:39:05","slug":"summer-wk3-cycle-wk3-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1346","title":{"rendered":"Summer WK3 (cycle wk3, Sat)"},"content":{"rendered":"<p>Warm Up:\u00a0 1200m to 7:00<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>5 x 100m Fins Choice on 2:00<\/li>\n<li>4 x 50m Fins Choice on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>400 Pull FS on 7:00<\/li>\n<li>400 Fins FS with every 4th BK on 7:00<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>200 Pull FS on 3:30<\/li>\n<li>200 Fins FS on 3:15<\/li>\n<li>200 Fins BK on 3:30<\/li>\n<li>200 FS on 3:30<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>4 x 100 Pull FS on 1:45<\/li>\n<li>4 x 100 Fins FS on 1:45<\/li>\n<\/ul>\n<p>Set 5:<\/p>\n<ul>\n<li>2 x [4 x (25 Build IM, 25 Easy)] on 1:30<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>300 Easy Mix<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 1200m to 7:00 Set 1:\u00a0 Kick 5 x 100m Fins Choice on 2:00 4 x 50m Fins Choice on 1:00 50 Easy Set 2: 400 Pull FS on 7:00 400 Fins FS with every 4th BK on 7:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1346\">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\/1346"}],"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=1346"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1346\/revisions"}],"predecessor-version":[{"id":1349,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1346\/revisions\/1349"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1346"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}