{"id":1357,"date":"2011-06-23T05:30:18","date_gmt":"2011-06-23T09:30:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1357"},"modified":"2011-06-24T23:42:08","modified_gmt":"2011-06-25T03:42:08","slug":"summer-wk4-cycle-wk-4-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1357","title":{"rendered":"Summer WK4 (cycle wk 4, Thurs)"},"content":{"rendered":"<p>Recovery Week Continued<\/p>\n<p>Warm Up:\u00a0 1000m to 6:00<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>6 x 50m Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>4 x 25m Build FS<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x (50m Golf Sprint, 100m Easy) on 3:30<br \/>\nSprint Speed &#8211; sum stroke count and time for Golf Score<br \/>\nAdjust stroke rate, stroke length, cadence, body position, turns etc to improve score<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>2 x (100m IM on 2:15,<br \/>\n100m FS on 2:00)<\/li>\n<\/ul>\n<p>Set 5:<\/p>\n<ul>\n<li>4 x 50m Threshold Golf on 1:30<br \/>\nDon&#8217;t go lactic &#8211; again, adjust to improve score<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50m IM seq on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 6:<\/p>\n<ul>\n<li>4 x (25m Sprint, 25m Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>Easy 200<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Week Continued Warm Up:\u00a0 1000m to 6:00 Set 1: 6 x 50m Kick on 1:15 50 Easy Set 2: 4 x 25m Build FS Set 3: 4 x (50m Golf Sprint, 100m Easy) on 3:30 Sprint Speed &#8211; sum &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1357\">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\/1357"}],"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=1357"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1357\/revisions"}],"predecessor-version":[{"id":1362,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1357\/revisions\/1362"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1357"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}