{"id":1351,"date":"2011-06-21T05:30:04","date_gmt":"2011-06-21T09:30:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1351"},"modified":"2011-06-22T18:13:28","modified_gmt":"2011-06-22T22:13:28","slug":"summer-wk4-cycle-wk4","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1351","title":{"rendered":"Summer WK4 (cycle wk4, Tues)"},"content":{"rendered":"<p>Recovery Week<\/p>\n<p>WU: 1000m<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>6 x 50m Kick Choice on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>2 x 50m FS on 15 sec<\/li>\n<li>2 x 100m FS on 15 sec<\/li>\n<li>200m FS Pull on 20 sec<\/li>\n<li>200m FS<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>2 x 100m BK on 2:15<\/li>\n<li>2 x 100m BR on 2:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>3 x 50m IM seq (FL-BK, BK-BR, BR-FS)<\/li>\n<li>50 Easy<\/li>\n<li>4 x 25m IM seq on 45<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Week WU: 1000m Set 1: 6 x 50m Kick Choice on 1:15 50 Easy Set 2: 2 x 50m FS on 15 sec 2 x 100m FS on 15 sec 200m FS Pull on 20 sec 200m FS 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1351\">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\/1351"}],"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=1351"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1351\/revisions"}],"predecessor-version":[{"id":1356,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1351\/revisions\/1356"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1351"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}