{"id":1456,"date":"2011-08-06T06:30:25","date_gmt":"2011-08-06T10:30:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1456"},"modified":"2011-08-06T16:24:55","modified_gmt":"2011-08-06T20:24:55","slug":"summer-wk10-cycle-wk2-sat","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1456","title":{"rendered":"Summer WK10 (cycle wk2, Sat)"},"content":{"rendered":"<p>W.U. \u00a01200m to 7:00<\/p>\n<p>Set 1: Kick with Fins<\/p>\n<ul>\n<li>2 x 100m Kick on 2:00<\/li>\n<li>4 x 100m Kick on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1<\/p>\n<ul>\n<li>4 x 100m FS on 1:45<br \/>\n(DB &#8211; 1:32)<\/li>\n<li>3 x 100m BK on 2:00<\/li>\n<li>4 x 100m FS on 1:45<br \/>\n(DB &#8211; 1:24\/1:25)<\/li>\n<li>3 x 100m IM on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3: LAP<\/p>\n<ul>\n<li>4 x (50m FS Sprint, 100m\u00a0Easy)\u00a0on 3:00<br \/>\n(DB &#8211; 34\/35s)<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 *Key Set*<\/p>\n<ul>\n<li>200m FS on 3:05, swim 2:50, rest 15sec<br \/>\n(DB &#8211; 2:52)<\/li>\n<li>300m FS swim 4:15 (1:25\/100 pace)<br \/>\n(DB &#8211; 2:52 @ 200, 4:20 @ 300)<\/li>\n<li>100 BK Easy<\/li>\n<li>300 FS on 4:30, swim 4:15, rest 15sec<br \/>\n(DB &#8211; 4:16)<\/li>\n<li>200m FS swim 2:50 (1:25\/100 pace)<\/li>\n<li>(DB &#8211; 2:47)<\/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. \u00a01200m to 7:00 Set 1: Kick with Fins 2 x 100m Kick on 2:00 4 x 100m Kick on 1:00 50 Easy Set 2:\u00a0 EN-1 4 x 100m FS on 1:45 (DB &#8211; 1:32) 3 x 100m BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1456\">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\/1456"}],"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=1456"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1456\/revisions"}],"predecessor-version":[{"id":1460,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1456\/revisions\/1460"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1456"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}