{"id":1423,"date":"2011-07-20T18:09:20","date_gmt":"2011-07-20T22:09:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1423"},"modified":"2011-07-20T18:51:40","modified_gmt":"2011-07-20T22:51:40","slug":"summer-wk8-cycle-wk4-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1423","title":{"rendered":"Summer WK8 (cycle wk4, Thurs)"},"content":{"rendered":"<p>W.U. 1000m to 6:00<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>100m Kick Choice on 2:30<\/li>\n<li>3 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>5 x 100m FS on 1:45<\/li>\n<li>50 Easy<\/li>\n<li>2 x 100m BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN 1-2 Desc<\/p>\n<ul>\n<li>3 x (3 x 50m) on desc Pace with 15 Sec rest<br \/>\non 60, 55, 50 &#8211; Swim 45, 40, 35<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN 1-2<\/p>\n<ul>\n<li>4 x 100m FS on 1:40<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Speed Golf<\/p>\n<ul>\n<li>4 x 25m FS Golf, 25m Easy on 1:30<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>Easy 200<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>W.U. 1000m to 6:00 Set 1:\u00a0 Kick 100m Kick Choice on 2:30 3 x 50m Kick Choice on 1:15 50 Easy Set 2:\u00a0 EN-1 5 x 100m FS on 1:45 50 Easy 2 x 100m BK on 2:00 50 Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1423\">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\/1423"}],"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=1423"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1423\/revisions"}],"predecessor-version":[{"id":1425,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1423\/revisions\/1425"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1423"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1423"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1423"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}