{"id":1384,"date":"2011-07-05T05:30:24","date_gmt":"2011-07-05T09:30:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1384"},"modified":"2011-07-05T13:55:02","modified_gmt":"2011-07-05T17:55:02","slug":"summer-wk6-cycle-wk2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1384","title":{"rendered":"Summer WK6 (cycle wk2, Tues)"},"content":{"rendered":"<p>W.U. 800m to 5:50<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>100 Kick on 2:30<\/li>\n<li>50 Kick on 1:15<\/li>\n<li>100 Kick on 2:30<\/li>\n<li>2 x 50 Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2: EN-1<\/p>\n<ul>\n<li>400 FS with every 4th BK on 7:00<\/li>\n<li>300 FS Pull on 5:00<\/li>\n<li>200 FS Neg-Split on 3:30\u00a0 (DB:\u00a0 2:50)<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2<\/p>\n<ul>\n<li>5 x 50 FS on 10 sec rest<br \/>\nat EN-2 speed<br \/>\n(DB: all &lt;40 on 50)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4: EN1-2 Descends<\/p>\n<ul>\n<li>8 x 100 FS on 1:45<br \/>\nDescend from EN-1 to EN-2 on<br \/>\n1-4 and then again 5-8<br \/>\n(DB: 1:25-1:20, 1:28-1:20)<\/li>\n<\/ul>\n<p>Set 5:<\/p>\n<ul>\n<li>4 x (25 IM seq Fast, 50 Easy) on 1:45<\/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. 800m to 5:50 Set 1: Kick 100 Kick on 2:30 50 Kick on 1:15 100 Kick on 2:30 2 x 50 Kick on 1:15 50 Easy Set 2: EN-1 400 FS with every 4th BK on 7:00 300 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1384\">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\/1384"}],"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=1384"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1384\/revisions"}],"predecessor-version":[{"id":1387,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1384\/revisions\/1387"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1384"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}