{"id":1401,"date":"2011-07-12T05:30:57","date_gmt":"2011-07-12T09:30:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1401"},"modified":"2011-07-12T21:18:56","modified_gmt":"2011-07-13T01:18:56","slug":"summer-wk7-cycle-wk-3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1401","title":{"rendered":"Summer WK7 (cycle wk 3, Tues)"},"content":{"rendered":"<p>This is the hard week &#8230; peak of the 8 weeks of General Aerobic Preparation.<\/p>\n<p>W.U. 800m to 5:50am<\/p>\n<p>Set 1 EN-1:<\/p>\n<ul>\n<li>200 FS Pull on 3:30<\/li>\n<li>100 IM on 2:00<\/li>\n<li>4 x 50 Kick on 1:10<\/li>\n<li>200 FS on 3:30<\/li>\n<li>100 IM on 2:00<\/li>\n<li>3 x 50 Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1-2<\/p>\n<ul>\n<li>5 x (25m FS, 75m FS) on 1:45<br \/>\nSwim on same pace as prev 100 repeats<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>5 x 100 FS on 1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2<\/p>\n<ul>\n<li>6 x 50m FS Fast on 10 sec<br \/>\nSet pace and hold for all<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Light Lactic Acid Production<\/p>\n<ul>\n<li>4\u00a0x (25m FS Sprint, 50m Easy) on 1:45<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>100<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This is the hard week &#8230; peak of the 8 weeks of General Aerobic Preparation. W.U. 800m to 5:50am Set 1 EN-1: 200 FS Pull on 3:30 100 IM on 2:00 4 x 50 Kick on 1:10 200 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1401\">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\/1401"}],"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=1401"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1401\/revisions"}],"predecessor-version":[{"id":1403,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1401\/revisions\/1403"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1401"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}