{"id":1433,"date":"2011-07-26T05:30:25","date_gmt":"2011-07-26T09:30:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1433"},"modified":"2011-07-26T12:24:11","modified_gmt":"2011-07-26T16:24:11","slug":"summer-wk-9-cycle-wk1-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1433","title":{"rendered":"Summer WK 9 (cycle wk1, Tues)"},"content":{"rendered":"<p>Specifics WK 1<br \/>\nEN-1, EN-2, LAP session<\/p>\n<p>WU: 900m to 5:55<\/p>\n<p>Set 1:\u00a0 Kick (600)<\/p>\n<ul>\n<li>6 x 50m Kick Choice on 1:10<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 (900)<\/p>\n<ul>\n<li>200 FS on 3:15<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 BR on 2:15<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 LAP<\/p>\n<ul>\n<li>4 x (50m FS Fast, 100 Easy) on 3:00<br \/>\n(DB: 35, 34, 33, 33)<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2 Threshold<\/p>\n<ul>\n<li>3 x 150m FS on 2:20 (swim 2:05 or under)<br \/>\n(DB: 2:04, 2:05, 2:05)<\/li>\n<li>100 Easy<\/li>\n<li>3\u00a0x 100 on 1:35 (swim 1:25 or under)<br \/>\n(DB: 1:25, 1:25, 1:23 &#8230; 41sec 50 splits)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Specifics WK 1 EN-1, EN-2, LAP session WU: 900m to 5:55 Set 1:\u00a0 Kick (600) 6 x 50m Kick Choice on 1:10 Set 2:\u00a0 EN-1 (900) 200 FS on 3:15 2 x 100 BK on 2:00 2 x 100 BR &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1433\">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\/1433"}],"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=1433"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1433\/revisions"}],"predecessor-version":[{"id":1436,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1433\/revisions\/1436"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1433"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}