{"id":1359,"date":"2011-06-25T06:20:58","date_gmt":"2011-06-25T10:20:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1359"},"modified":"2011-06-27T21:38:33","modified_gmt":"2011-06-28T01:38:33","slug":"summer-wk4-cycle-wk4-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1359","title":{"rendered":"Summer WK4 (cycle wk4, Sat)"},"content":{"rendered":"<p>Warm Up:\u00a0 1200m<\/p>\n<p>Set 1: (900 EN-1, 400 Kick, 50 Recov) 28 min<\/p>\n<ul>\n<li>200 FS Pull on 3:30<\/li>\n<li>200 FS Fins on 3:15<\/li>\n<li>200 FS\u00a0 on 3:30<\/li>\n<li>4 x 50m Kick on 1:00 (fins)<\/li>\n<li>100 BK Pull (on 2:30)<\/li>\n<li>100 BK Fins (on 2:00)<\/li>\n<li>100 BK (on 2:15)<\/li>\n<li>4 x 50m Kick on 1:00 (fins)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2: (400 EN-1, 50 Recov)<\/p>\n<ul>\n<li>400m FS for time<br \/>\noption to bunch in a lane<br \/>\nmax swim 7:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3: (800, 150 Recov)<\/p>\n<ul>\n<li>4 x 50m FS Golf on 1:30<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50 IM on 1:15<\/li>\n<li>50 Easy<\/li>\n<li>4 x (25 IM, 25 FS) on 1:10<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50 m BK Golf on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 Easy)<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 1200m Set 1: (900 EN-1, 400 Kick, 50 Recov) 28 min 200 FS Pull on 3:30 200 FS Fins on 3:15 200 FS\u00a0 on 3:30 4 x 50m Kick on 1:00 (fins) 100 BK Pull (on 2:30) 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1359\">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\/1359"}],"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=1359"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1359\/revisions"}],"predecessor-version":[{"id":1361,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1359\/revisions\/1361"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1359"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}