{"id":1738,"date":"2012-05-28T05:55:20","date_gmt":"2012-05-28T09:55:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1738"},"modified":"2012-05-29T17:03:52","modified_gmt":"2012-05-29T21:03:52","slug":"summer-wk1-cycle-wk1-mon-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1738","title":{"rendered":"Summer WK1 (cycle wk1, Mon)"},"content":{"rendered":"<p>WU:\u00a0 800m to 6:10<\/p>\n<p>Set 1:\u00a0 Kick 300m to 6:20<\/p>\n<ul>\n<li>100m Kick Choice on 2:30<\/li>\n<li>2\u00a0x 50m Kick\u00a0Choice on 1:15<\/li>\n<li>4 x 25m Kick Choice on 0:35<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 1100m to 6:40<\/p>\n<ul>\n<li>200 FS Pull, 200 FS Swim each on 3:30<\/li>\n<li>100 IM on 2:00<\/li>\n<li>100 FS Pull, 100 FS Swim each on 1:45<\/li>\n<li>100 IM on 2:00<\/li>\n<li>2 x 50 FS Pull, 2 x 50 FS on 1:00<\/li>\n<li>100 IM on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0EN-1\/2 600m to 7:10<\/p>\n<ul>\n<li>3 x 50 IM seq (FL-BK, BK-BR, BR-FS) on 60 sec<\/li>\n<li>3 x 50 FS on 60 sec (Push so they are faster than in Set 2)<\/li>\n<li>50 Easy<\/li>\n<li>3 x 50 IM seq on 1:15<\/li>\n<li>3 x 50 FS on 60 sec<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Work Volume = 2000, Total = 3150<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WU:\u00a0 800m to 6:10 Set 1:\u00a0 Kick 300m to 6:20 100m Kick Choice on 2:30 2\u00a0x 50m Kick\u00a0Choice on 1:15 4 x 25m Kick Choice on 0:35 50 Easy Set 2:\u00a0 EN-1 1100m to 6:40 200 FS Pull, 200 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1738\">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\/1738"}],"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=1738"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1738\/revisions"}],"predecessor-version":[{"id":1740,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1738\/revisions\/1740"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1738"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}