{"id":1390,"date":"2011-07-07T05:30:07","date_gmt":"2011-07-07T09:30:07","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1390"},"modified":"2011-07-08T11:51:53","modified_gmt":"2011-07-08T15:51:53","slug":"summer-wk6-cycle-wk2-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1390","title":{"rendered":"Summer WK6 (cycle wk2, Thurs)"},"content":{"rendered":"<p>W.U. 800m to 5:50<\/p>\n<p>Set 1: Heart Rate Risers<\/p>\n<ul>\n<li>4 x (12.5m overkick, rest of 25m easy) own pace<\/li>\n<li>4 x 25m Build FS &#8211; own pace<\/li>\n<\/ul>\n<p>Set 2: Lactic Production (300 LAP, 1050 Recov)<\/p>\n<ul>\n<li>4 x (50m FS Sprint, 100 Easy) on 3:00<br \/>\nHold 80% Best 50m FS speed<br \/>\nIf you are tying up too much you are going too fast<\/li>\n<li>2 x 100 BK on 2:00 recovery<\/li>\n<li>4 x (25m FS Sprint, 75m Easy) on 2:00<br \/>\nHold 85% Best 25m FS speed<\/li>\n<li>2 x 75m BR on 1:45 Recovery<\/li>\n<\/ul>\n<p>Set 3: EN1-EN-2 (1100 EN1, 50 Recov)<\/p>\n<ul>\n<li>2 x (100m IM on 2:00, 3 x 100 FS on 1:45)<br \/>\nWork FS<\/li>\n<li>50 Easy<\/li>\n<li>2\u00a0x (50m IM seq on 1:00, 2 x 50m FS on 1:00)<br \/>\nWork FS<\/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: Heart Rate Risers 4 x (12.5m overkick, rest of 25m easy) own pace 4 x 25m Build FS &#8211; own pace Set 2: Lactic Production (300 LAP, 1050 Recov) 4 x (50m FS Sprint, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1390\">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\/1390"}],"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=1390"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1390\/revisions"}],"predecessor-version":[{"id":1394,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1390\/revisions\/1394"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1390"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}