{"id":1446,"date":"2011-08-02T05:30:08","date_gmt":"2011-08-02T09:30:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1446"},"modified":"2011-08-05T22:00:16","modified_gmt":"2011-08-06T02:00:16","slug":"summer-wk10-cycle-wk2-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1446","title":{"rendered":"Summer WK10 (cycle wk2, Tues)"},"content":{"rendered":"<p>WU 900m<\/p>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>2 x 100m Kick on 2:20<\/li>\n<li>2 x 50m Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0<\/p>\n<ul>\n<li>8 x (25m Sprint Choice, 50 Easy) on 1:30<\/li>\n<\/ul>\n<p>Set 3: EN-1<\/p>\n<ul>\n<li>3 x 200 FS on 3:15 (swim 3:00, 15 sec rest)<br \/>\nSwim &#8211; Pull &#8211; Swim<\/li>\n<li>3 x 100 IM on 2:00 (swim 1:45, 15 sec rest)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Recov<\/p>\n<ul>\n<li>2 x 100 BK on 2:00<\/li>\n<\/ul>\n<p>Set 5:\u00a0 EN-2<\/p>\n<ul>\n<li>200m FS on 3:05 (swim 2:50 &#8211; 15 sec rest)<\/li>\n<li>2 x 150m FS on 2:20 (swim 2:05 &#8211; 15 sec rest)<\/li>\n<li>3 x 100m FS on 1:35 (swim 1:25 &#8211; 10 sec rest)<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>Easy 200<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WU 900m Set 1:\u00a0 Kick 2 x 100m Kick on 2:20 2 x 50m Kick on 1:10 50 Easy Set 2:\u00a0 8 x (25m Sprint Choice, 50 Easy) on 1:30 Set 3: EN-1 3 x 200 FS on 3:15 (swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1446\">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\/1446"}],"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=1446"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1446\/revisions"}],"predecessor-version":[{"id":1455,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1446\/revisions\/1455"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1446"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}