{"id":1471,"date":"2011-08-31T17:12:23","date_gmt":"2011-08-31T21:12:23","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1471"},"modified":"2011-09-05T23:19:42","modified_gmt":"2011-09-06T03:19:42","slug":"summer-wk14-cycle-wk2-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1471","title":{"rendered":"Noosa &#8211; Specifics WK6\/8 (cycle wk2, Thurs)"},"content":{"rendered":"<p>WU:\u00a0 800<\/p>\n<p>Set 1: EN-1<\/p>\n<ul>\n<li>300 FS on 4:45 (15 sec)<\/li>\n<li>2 x 100 IM on 2:00 (15-20 sec)<\/li>\n<li>3 x 50 Kick on 1:10 (10 sec)<\/li>\n<li>300 FS on 4:45<\/li>\n<li>2 x 100 BK on 2:00 (15 sec)<\/li>\n<li>3 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 FS Fast, 50 FS Threshold, 50 FS Easy)<br \/>\non 3:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2<\/p>\n<ul>\n<li>200 FS on 3:00 (target swim 2:45-2:50)<\/li>\n<li>3 x 100 FS on 1:30 (target swim 1:20)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-3<\/p>\n<ul>\n<li>5 x 50 FS on 50 sec (target swim 35 sec)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WU:\u00a0 800 Set 1: EN-1 300 FS on 4:45 (15 sec) 2 x 100 IM on 2:00 (15-20 sec) 3 x 50 Kick on 1:10 (10 sec) 300 FS on 4:45 2 x 100 BK on 2:00 (15 sec) 3 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1471\">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\/1471"}],"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=1471"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1471\/revisions"}],"predecessor-version":[{"id":1473,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1471\/revisions\/1473"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1471"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}