{"id":1375,"date":"2011-07-02T06:30:15","date_gmt":"2011-07-02T10:30:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1375"},"modified":"2011-07-04T16:50:06","modified_gmt":"2011-07-04T20:50:06","slug":"summer-wk5-cycle-wk1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1375","title":{"rendered":"Summer WK5 (cycle wk1, Sat)"},"content":{"rendered":"<p>W.U. 1000 to 6:55am<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>3 x 100m Fin Kick on 2:00<\/li>\n<li>6 x 50m Fin Kick on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2: EN-1<\/p>\n<ul>\n<li>200 FS on 3:30 &#8230; (DB 3:05)<\/li>\n<li>2 x 300 FS on 5:00 &#8230; (DB 4:30, 4:25)<\/li>\n<li>200 FS on 3:30 &#8230; (DB 2:50)<\/li>\n<\/ul>\n<p>Set 3: Recov<\/p>\n<ul>\n<li>200 BK Fins on 4:00<\/li>\n<\/ul>\n<p>Set 4: EN-2<\/p>\n<ul>\n<li>5 x 100 FS on 1:45 &#8230; (DB 1:20 each)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 5: EN 1-2<\/p>\n<ul>\n<li>6 x 50m IM seq on 1:10<\/li>\n<li>50 Easy<\/li>\n<li>5 x 50m FS Descend by 1 sec on 1:00 &#8230; (DB 40-35)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 6: Builds<\/p>\n<ul>\n<li>4 x 25m IM Build, 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>W.U. 1000 to 6:55am Set 1: Kick 3 x 100m Fin Kick on 2:00 6 x 50m Fin Kick on 1:00 50 Easy Set 2: EN-1 200 FS on 3:30 &#8230; (DB 3:05) 2 x 300 FS on 5:00 &#8230; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1375\">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\/1375"}],"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=1375"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1375\/revisions"}],"predecessor-version":[{"id":1378,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1375\/revisions\/1378"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1375"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}