{"id":1427,"date":"2011-07-22T21:19:27","date_gmt":"2011-07-23T01:19:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1427"},"modified":"2011-07-22T21:37:19","modified_gmt":"2011-07-23T01:37:19","slug":"summer-wk8-cycle-wk4-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1427","title":{"rendered":"Summer WK8 (cycle wk4, Sat)"},"content":{"rendered":"<p>WU 1200<\/p>\n<p>Set 1: EN-1 (1300m, Kick 400)<\/p>\n<ul>\n<li>FS Pull 50, 100, 150, 200<br \/>\non 1:00, 1:45, 2:30, 3:30<\/li>\n<li>4 x 50m Kick on 1:00 Fins<\/li>\n<li>FS 50, 100, 150, 200<br \/>\nsame times<\/li>\n<li>4 x 50m Kick on 1:00 Fins<\/li>\n<li>BK 50, 100, 150<br \/>\non 1:10, 2:10, 3:20<\/li>\n<\/ul>\n<p>Set 2: EN 1-2<\/p>\n<ul>\n<li>4 x 50m FS Golf on 1:30<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50m BK Golf on 1:45<\/li>\n<li>50 Easy<\/li>\n<li>4 x (25m IM, 25m FS) on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Speed<\/p>\n<ul>\n<li>4 x (25m Sprint Choice, 25m Easy) on 2:00<\/li>\n<\/ul>\n<p>Swim Down 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WU 1200 Set 1: EN-1 (1300m, Kick 400) FS Pull 50, 100, 150, 200 on 1:00, 1:45, 2:30, 3:30 4 x 50m Kick on 1:00 Fins FS 50, 100, 150, 200 same times 4 x 50m Kick on 1:00 Fins &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1427\">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\/1427"}],"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=1427"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1427\/revisions"}],"predecessor-version":[{"id":1429,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1427\/revisions\/1429"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1427"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}