{"id":1406,"date":"2011-07-14T05:30:03","date_gmt":"2011-07-14T09:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1406"},"modified":"2011-07-16T19:01:28","modified_gmt":"2011-07-16T23:01:28","slug":"summer-wk7-cycle-wk3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1406","title":{"rendered":"Summer WK7 (cycle wk3, Thurs)"},"content":{"rendered":"<p>W.U. 800m to 5:50<\/p>\n<p>Set 1: Kick-Swim Continuous<\/p>\n<ul>\n<li>6 x (50 Kick, 50 Swim) continuous<br \/>\n50 SWIM as IM seq 1-4, 5-6 choice<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>400 FS on 6:30<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 200 FS on 3:15<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<\/ul>\n<p>Set 3: EN 1-2 Descend\/Ascend<\/p>\n<ul>\n<li>8 x 100 FS on 1:45<br \/>\nDescend 1-4 from Base Aerobic to Threshold Speed<br \/>\nAscend 5-8 from Threshold to Base Aerobic<br \/>\n(DB: 1:27, 1:24, 1:22, 1:19, 1:17, 1:20, 1:21, 1:22)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2<\/p>\n<ul>\n<li>50 FL on 1:00, 2 x 50 FS on 50 sec<\/li>\n<li>50\u00a0BK on 1:00, 2 x 50 FS on 50 sec<\/li>\n<li>50\u00a0BR on 1:00, 2 x 50 FS on 50 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0<\/p>\n<ul>\n<li>100 easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 800m to 5:50 Set 1: Kick-Swim Continuous 6 x (50 Kick, 50 Swim) continuous 50 SWIM as IM seq 1-4, 5-6 choice Set 2:\u00a0 EN-1 400 FS on 6:30 2 x 100 BK on 2:00 2 x 200 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1406\">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\/1406"}],"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=1406"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1406\/revisions"}],"predecessor-version":[{"id":1408,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1406\/revisions\/1408"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1406"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}