{"id":1409,"date":"2011-07-16T06:30:28","date_gmt":"2011-07-16T10:30:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1409"},"modified":"2011-07-16T19:00:18","modified_gmt":"2011-07-16T23:00:18","slug":"summer-wk7-cycle-wk3-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1409","title":{"rendered":"Summer WK7 (cycle wk3, Sat)"},"content":{"rendered":"<p>W.U. to 7:00<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>8 x 50m Kick IM Seq on 1:00<br \/>\nwith Fins<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Build for extra Heart Rate<\/p>\n<ul>\n<li>2 x (25m Build, 25m Easy)<br \/>\nown pace<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Lactic Acid Production<\/p>\n<ul>\n<li>6 x (50m FS FAST, 100 Easy) on 3:00<br \/>\n(DB: 34-35s)<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Time Trial<\/p>\n<ul>\n<li>500m FS for time to max 8:00<br \/>\n(DB: 7:02 &#8230; 1:21 out, 2:45 200)<\/li>\n<li>50 easy to regroup<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Recovery<\/p>\n<ul>\n<li>3 x 100 BK on 2:00<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<\/ul>\n<p>Set 6:\u00a0 EN 1-2 Push<\/p>\n<ul>\n<li>100 IM on 2:00, 200 FS on 3:15<\/li>\n<li>100 IM on 2:00, 200 FS Pull on 3:15<\/li>\n<li>100 IM on 2:00, 2 x 100 FS on 1:45<\/li>\n<li>100 IM on 2:00, 2 x 100 FS Pull on 1:45<br \/>\nRecover on IM, Push FS<\/li>\n<\/ul>\n<p>Set 7:\u00a0 Alactic IM<\/p>\n<ul>\n<li>4 x (25m Sprint IM, 25m Easy) on 1:30<\/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. to 7:00 Set 1: Kick 8 x 50m Kick IM Seq on 1:00 with Fins Set 2:\u00a0 Build for extra Heart Rate 2 x (25m Build, 25m Easy) own pace Set 3:\u00a0 Lactic Acid Production 6 x (50m FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1409\">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\/1409"}],"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=1409"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1409\/revisions"}],"predecessor-version":[{"id":1415,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1409\/revisions\/1415"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1409"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}