{"id":1417,"date":"2011-07-19T05:30:19","date_gmt":"2011-07-19T09:30:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1417"},"modified":"2011-07-20T18:04:28","modified_gmt":"2011-07-20T22:04:28","slug":"summer-wk8-cycle-wk4","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1417","title":{"rendered":"Summer WK8 (cycle wk4)"},"content":{"rendered":"<p>W.U. 800m<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>5 x 50m Kick choice on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>200 FS Pull on 3:30<\/li>\n<li>200 FS on 3:30<\/li>\n<li>100 IM on 2:00<\/li>\n<li>2 x 100 FS Pull on 1:45<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>100 IM on 2:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Lactic Acid Production<\/p>\n<ul>\n<li>4 x (50m FS Sprint Golf, 100 Easy) on 3:30<br \/>\n(DB:\u00a0 best 14+16 strokes, 35 Swim = 65)<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN 1-2 Descend<\/p>\n<ul>\n<li>4 x (50m IM, 50m FS) each 50 on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2<\/p>\n<ul>\n<li>4 x 50m FS on 10 sec<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>100 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 800m Set 1: Kick 5 x 50m Kick choice on 1:15 50 Easy Set 2:\u00a0 EN-1 200 FS Pull on 3:30 200 FS on 3:30 100 IM on 2:00 2 x 100 FS Pull on 1:45 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1417\">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\/1417"}],"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=1417"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1417\/revisions"}],"predecessor-version":[{"id":1422,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1417\/revisions\/1422"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1417"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}