{"id":1369,"date":"2011-06-30T05:30:55","date_gmt":"2011-06-30T09:30:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1369"},"modified":"2011-07-01T21:30:32","modified_gmt":"2011-07-02T01:30:32","slug":"summer-wk5-cycle-wk1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1369","title":{"rendered":"Summer WK5 (cycle wk1, Thurs)"},"content":{"rendered":"<p>W.U. 800m to 5:50<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>200 FS Pull on 3:30<\/li>\n<li>200 FS on 3:30<\/li>\n<li>4\u00a0x 50m Kick IM seq on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>5 x 100 FS on 1:45<\/li>\n<li>4 x 50m Kick Choice on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>2\u00a0x 100 BK on 2:00<\/li>\n<li>2 x 50 BK on 1:05<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>4 x (50m Sprint Choice [1stroke], 100m Easy) on 3:00<\/li>\n<\/ul>\n<p>Set 5:<\/p>\n<ul>\n<li>4 x 25m IM seq Fast on 45 sec<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200m Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 800m to 5:50 Set 1: 200 FS Pull on 3:30 200 FS on 3:30 4\u00a0x 50m Kick IM seq on 1:15 50 Easy Set 2: 5 x 100 FS on 1:45 4 x 50m Kick Choice on 1:10 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1369\">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\/1369"}],"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=1369"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1369\/revisions"}],"predecessor-version":[{"id":1374,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1369\/revisions\/1374"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1369"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}