{"id":1467,"date":"2011-08-10T20:49:02","date_gmt":"2011-08-11T00:49:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1467"},"modified":"2011-08-10T20:49:02","modified_gmt":"2011-08-11T00:49:02","slug":"summer-wk11-cycle-wk3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1467","title":{"rendered":"Summer WK11 (cycle wk3, Thurs)"},"content":{"rendered":"<p>Last training session of the BEAST 2010\/2011 Season<\/p>\n<p>WU:\u00a0 800m to 5:50<\/p>\n<p>Set 1: Kick 300m<\/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 EN-1 800m<\/p>\n<ul>\n<li>300m FS on 4:45<\/li>\n<li>200m IM on 4:00<\/li>\n<li>100m BK on 2:00<\/li>\n<li>100m IM on 2:00<\/li>\n<li>2 x 50m BK on 1:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-3 (1400 work, 400 Recov)<\/p>\n<ul>\n<li>200m FS at EN-3 with 15-29 sec rest<br \/>\n(max swim 2:30 to 2:40 &#8211; GO on 3:00)<\/li>\n<li>3 x 100m FS at EN-2 on 1:35 (10 sec rest)<\/li>\n<li>200m BK Easy (4 min)<\/li>\n<li>150m FS at EN-3 with 15-29 sec rest<br \/>\n(max swim 1:50-2:00 &#8211; GO on 2:30)<\/li>\n<li>2 x 100m FS at EN-2 on 1:35 (10 sec rest)<\/li>\n<li>100m BK Easy (2:30)<\/li>\n<li>100m BK Sprint with 15-29 sec rest<br \/>\n(max swim 1:30-1:40 &#8211; GO on 2:00)<\/li>\n<li>2 x 100m FS at EN-2 on 1:35 (10 sec rest)<\/li>\n<li>100m BK Easy (2:30)<\/li>\n<li>50m FL Sprint with 15-20 rest<br \/>\n(max swim 40-45sec &#8211; O on 1:00)<\/li>\n<li>2 x 100m FS at EN-2 on 1:35 (10 sec rest)<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Last training session of the BEAST 2010\/2011 Season WU:\u00a0 800m to 5:50 Set 1: Kick 300m 2 x 100m Kick on 2:20 2 x 50m Kick on 1:10 50 Easy Set 2:\u00a0 EN-1 800m 300m FS on 4:45 200m IM &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1467\">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\/1467"}],"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=1467"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1467\/revisions"}],"predecessor-version":[{"id":1470,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1467\/revisions\/1470"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1467"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}