{"id":1364,"date":"2011-06-28T05:30:45","date_gmt":"2011-06-28T09:30:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1364"},"modified":"2011-06-29T16:13:47","modified_gmt":"2011-06-29T20:13:47","slug":"summer-wk5-cycle-wk1-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1364","title":{"rendered":"Summer WK5 (cycle wk1, Tues)"},"content":{"rendered":"<p>WU &#8211; 800m to 5:55<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>3 x 100 Kick Choice on 2:30<\/li>\n<li>4 x 50 Kick Choice on 1:10<\/li>\n<li>50 Eay<\/li>\n<\/ul>\n<p>Set 2: Aerobic<\/p>\n<ul>\n<li>3 x (<br \/>\n100 IM on 2:00<br \/>\n2 x 100 FS on 1:45<br \/>\n)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3: Threshold<\/p>\n<ul>\n<li>4 x 50 FS on 1:00<\/li>\n<li>4 x 50 IM seq on 1:05<\/li>\n<li>4 x 50 (25 IM &#8211; 25 FS) on 1:00<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>200m Easy mix<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WU &#8211; 800m to 5:55 Set 1: Kick 3 x 100 Kick Choice on 2:30 4 x 50 Kick Choice on 1:10 50 Eay Set 2: Aerobic 3 x ( 100 IM on 2:00 2 x 100 FS on 1:45 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1364\">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\/1364"}],"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=1364"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1364\/revisions"}],"predecessor-version":[{"id":1368,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1364\/revisions\/1368"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1364"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}