{"id":1758,"date":"2012-06-04T06:00:19","date_gmt":"2012-06-04T10:00:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1758"},"modified":"2012-06-05T09:52:40","modified_gmt":"2012-06-05T13:52:40","slug":"summer-wk2-cycle-wk-2-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1758","title":{"rendered":"Summer WK2 (cycle wk 2, Mon)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<p>Set 1:\u00a0 Kick 300m (50 Recov)<\/p>\n<ul>\n<li>100 Kick Choice on 2:30<\/li>\n<li>4 x 50 Kick Choice on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 1000m (50 Recov)<\/p>\n<ul>\n<li>300 FS Pull on 5:00 (or 15 sec rest min)<\/li>\n<li>3 x (25m FS Fast, 75m FS EN-1) Continuous<br \/>\nTotal time 5:00 (or 15 sec rest min)<\/li>\n<li>100m Not FS on 2:15<\/li>\n<li>3 x 100m FS on 1:45 (or 10-15sec rest)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN 1\/2 Descend 350m (50 Recov)<\/p>\n<ul>\n<li>3 x 50m IM Seq on 1:15 for &#8216;load&#8217;<\/li>\n<li>4 x 50 FS Desc 1-4 on 1:00 by at least 1 sec each<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 150m<\/p>\n<ul>\n<li>3 x 50 FS @ EN-2 speed on 1:00<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Alactic 100m (Recov 100m)<\/p>\n<ul>\n<li>4 x (25 Sprint Choice, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m Min<\/p>\n<p>Work=1900, Total=2850<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 Set 1:\u00a0 Kick 300m (50 Recov) 100 Kick Choice on 2:30 4 x 50 Kick Choice on 1:15 50 Easy Set 2:\u00a0 EN-1 1000m (50 Recov) 300 FS Pull on 5:00 (or 15 sec rest &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1758\">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\/1758"}],"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=1758"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1758\/revisions"}],"predecessor-version":[{"id":1763,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1758\/revisions\/1763"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1758"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}