{"id":1443,"date":"2011-07-29T19:12:20","date_gmt":"2011-07-29T23:12:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1443"},"modified":"2011-07-29T19:13:00","modified_gmt":"2011-07-29T23:13:00","slug":"summer-wk9-cycle-wk1-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1443","title":{"rendered":"Summer WK9 (cycle wk1, Sat)"},"content":{"rendered":"<p>WU:\u00a0 1200<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>8 x 50m Kick IM seq on 1:00 FINS<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 &#8230; FINS<\/p>\n<ul>\n<li>400 FS on 6:30<\/li>\n<li>100 BK on 2:00<\/li>\n<li>300FS on 5:00<\/li>\n<li>100 BK<\/li>\n<li>200 FS on 3:15<\/li>\n<li>100 BK<\/li>\n<li>100 FS on 1:45<\/li>\n<li>100 BK<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3: Desc from EN-1<\/p>\n<ul>\n<li>4 x (50m FS Desc 1-4, 50 Easy) on 2:00<br \/>\nDescend 1-4 from EN-1 Speed to EN-2<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2<\/p>\n<ul>\n<li>3 x 150m FS on 2:20 (swim &lt;2:05 &#8211; 15 sec rest)<\/li>\n<li>100 Easy<\/li>\n<li>5 x 100m FS on 1:35 (swim &lt;1:25 &#8211; 10 sec rest)<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n<p>WU 1200, Kick 400, EN-1 1400, LAP 200, EN-2 950, Recov 300 SD 200 = 4650<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WU:\u00a0 1200 Set 1:\u00a0 Kick 8 x 50m Kick IM seq on 1:00 FINS 50 Easy Set 2:\u00a0 EN-1 &#8230; FINS 400 FS on 6:30 100 BK on 2:00 300FS on 5:00 100 BK 200 FS on 3:15 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1443\">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\/1443"}],"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=1443"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1443\/revisions"}],"predecessor-version":[{"id":1445,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1443\/revisions\/1445"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1443"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}