{"id":1764,"date":"2012-06-05T10:04:30","date_gmt":"2012-06-05T14:04:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1764"},"modified":"2012-06-05T10:04:30","modified_gmt":"2012-06-05T14:04:30","slug":"summer-wk2-cycle-wk2-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1764","title":{"rendered":"Summer WK2 (cycle wk2, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1100m (100m Recov)<\/p>\n<ul>\n<li>4 x 75 FS on 10 sec rest<\/li>\n<li>100 IM on 15 sec rest<\/li>\n<li>2 x 150 FS on 15 sec rest<\/li>\n<li>100 IM on 15 sec rest<\/li>\n<li>300 FS on 4:45<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 LAP\u00a0 150m (450m Recov)<\/p>\n<ul>\n<li>6 x (25m FS GOLF Sprint) on 2:00<br \/>\nAll on wall by 1:45 (50-75 Easy)<br \/>\nGOLF Score = Stroke Count + Time<br \/>\n#1 swim your fastest &amp; count<br \/>\n#2 Super Long Stroke<br \/>\n#3 Super high Stroke Rate<br \/>\n#4, 5, 6 adjust stroke length\/rate to get<br \/>\nminimum score<\/li>\n<li>100 BK Easy on 2:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1\/2 Descends 6oom<\/p>\n<ul>\n<li>3 x 100 FS Descend 1-3 by at least 1 sec on 1:45<\/li>\n<li>3 x 50 IM seq on 1:15<\/li>\n<li>3 x 50 FS Descend 1-3 by at least 1 sec on 1:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m Minimum<\/p>\n<p>Work=1850m, Total=3200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 Set 1:\u00a0 EN-1 1100m (100m Recov) 4 x 75 FS on 10 sec rest 100 IM on 15 sec rest 2 x 150 FS on 15 sec rest 100 IM on 15 sec rest 300 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1764\">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\/1764"}],"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=1764"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1764\/revisions"}],"predecessor-version":[{"id":1766,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1764\/revisions\/1766"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1764"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}