{"id":1450,"date":"2011-08-04T05:30:54","date_gmt":"2011-08-04T09:30:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1450"},"modified":"2011-08-06T16:26:12","modified_gmt":"2011-08-06T20:26:12","slug":"summer-wk10-cycle-wk2-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1450","title":{"rendered":"Summer WK10 (cycle wk2, Thurs)"},"content":{"rendered":"<p>WU:\u00a0 700 to 5:50<\/p>\n<p>Set 1:\u00a0 EN-1 + Kick<\/p>\n<ul>\n<li>300 FS &#8211; Swim 4:30, Go 4:45<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 50 Kick on 1:10<\/li>\n<li>200 FS &#8211; Swim 3:00, Go 3:15<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 50 Kick on 1:10<\/li>\n<li>100 FS &#8211; Swim 1:30, Go 1:45<\/li>\n<li>100 BR on 2:00<\/li>\n<li>2 x 50 Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP<\/p>\n<ul>\n<li>4 x (50 Sprint, 100 Easy) on 3:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-3<\/p>\n<ul>\n<li>2 x 150 FS &#8211; Swim 2:00, Go 2:15<br \/>\n(DB &#8211; 1:59)<\/li>\n<li>100 Easy<\/li>\n<li>4 x 100 FS &#8211; Swim &lt;1:20, Go 1:40<br \/>\n(DB &#8211; 1:19\/1:20)<\/li>\n<li>100 Easy<\/li>\n<li>4 x 50 FS &#8211; Swim 0:35, Go 0:50<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WU:\u00a0 700 to 5:50 Set 1:\u00a0 EN-1 + Kick 300 FS &#8211; Swim 4:30, Go 4:45 100 BK on 2:00 2 x 50 Kick on 1:10 200 FS &#8211; Swim 3:00, Go 3:15 100 BK on 2:00 2 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1450\">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\/1450"}],"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=1450"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1450\/revisions"}],"predecessor-version":[{"id":1453,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1450\/revisions\/1453"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1450"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}