{"id":1439,"date":"2011-07-28T05:30:10","date_gmt":"2011-07-28T09:30:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1439"},"modified":"2011-07-29T19:05:56","modified_gmt":"2011-07-29T23:05:56","slug":"summer-wk9-cycle-wk1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1439","title":{"rendered":"Summer WK9 (cycle wk1, Thurs)"},"content":{"rendered":"<p>W.U. 900 to 5:55<\/p>\n<p>Set 1: Kick<\/p>\n<ul>\n<li>6 x 50m Kick Choice on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>200 FS Pull, Breath every 4th on 3:30<br \/>\nfocus on left arm pull<\/li>\n<li>200 FS on 3:15<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x (3 x 50 swum as FL-BK, BK-BR, BR-FS) on 1:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Descend FS<\/p>\n<ul>\n<li>4 x (50 FS Desc 1-4, 50 Easy) on 2:00<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-3<\/p>\n<ul>\n<li>4 x 100 FS on 1:45, swim &lt;1:20<\/li>\n<li>100 Easy<\/li>\n<li>6\u00a0x 50 FS on 55, swim &lt;40<\/li>\n<li>100 Easy<\/li>\n<li>2\u00a0x 25 FS on 30, swim &lt;18<\/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. 900 to 5:55 Set 1: Kick 6 x 50m Kick Choice on 1:10 50 Easy Set 2:\u00a0 EN-1 200 FS Pull, Breath every 4th on 3:30 focus on left arm pull 200 FS on 3:15 2 x 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1439\">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\/1439"}],"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=1439"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1439\/revisions"}],"predecessor-version":[{"id":1441,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1439\/revisions\/1441"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1439"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}