{"id":1747,"date":"2012-05-30T06:00:54","date_gmt":"2012-05-30T10:00:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1747"},"modified":"2012-05-30T12:22:09","modified_gmt":"2012-05-30T16:22:09","slug":"summer-wk1-cycle-wk1-wed-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1747","title":{"rendered":"Summer WK1 (cycle wk1, Wed)"},"content":{"rendered":"<p><strong>Warm-Up:<\/strong>\u00a0 800m to 6:10<\/p>\n<p><strong>Kick:<\/strong>\u00a0 (200 Kick, 200 Swim) to 6:22<\/p>\n<ul>\n<li>4 x [(25 Kick, 25 Swim), (25 Swim, 25 Kick)<br \/>\nwith each 50 on 1:05 or 5 sec rest<\/li>\n<\/ul>\n<p><strong>EN-1:<\/strong> Base Aerobic 950m (with 250 Recov) to 6:45<br \/>\nSwim with pacing for 200FS at your EN-1 Speed<\/p>\n<ul>\n<li>2 x 25 FS on 5 sec rest<\/li>\n<li>2 x 50 FS on 10 sec rest<\/li>\n<li>2 x 100 FS on 15 sec rest<\/li>\n<li>200 FS<br \/>\n[Sample Pacing &#8211; for a 3:00 200 FS, swim<br \/>\n25 on 22.5 go on 27.5 sec<br \/>\n50 on 45 go on 55 sec<br \/>\n100 on 1:30, go on 1:45]<br \/>\n[Sample Pacing &#8211; for a 3:20 200 FS, swim<br \/>\n25 on 25, go on 30 sec<br \/>\n50 on 50, go on 1:00<br \/>\n100 on 1:40, go on 1:55]<\/li>\n<li>100-200 BK Recovery on 4:00 (cut to time)<\/li>\n<li>4 x 100 FS on 15 sec rest<br \/>\nset your pace time as your 100FS time above + 15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p><strong>EN-1\/2 Descend:<\/strong>\u00a0 (400m, 50 Recov) to 6:55<\/p>\n<ul>\n<li>4 x (25m IM, 25m FS) on 1:10<br \/>\nPush the FS<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50 FS on 1:00<br \/>\nDescend by 1 sec from EN-1 to EN-2 speed<\/li>\n<\/ul>\n<p><strong>Alactic Sprints:<\/strong>\u00a0 (50m, 50m Recov) to 7:05<\/p>\n<ul>\n<li>2\u00a0x (25 Sprint FS, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong>\u00a0 200m (to 7:10)<\/p>\n<p>Work 1550m, Total 3150m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up:\u00a0 800m to 6:10 Kick:\u00a0 (200 Kick, 200 Swim) to 6:22 4 x [(25 Kick, 25 Swim), (25 Swim, 25 Kick) with each 50 on 1:05 or 5 sec rest EN-1: Base Aerobic 950m (with 250 Recov) to 6:45 Swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1747\">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\/1747"}],"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=1747"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1747\/revisions"}],"predecessor-version":[{"id":1749,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1747\/revisions\/1749"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1747"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}