{"id":1767,"date":"2012-06-08T06:00:14","date_gmt":"2012-06-08T10:00:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1767"},"modified":"2012-06-08T17:35:18","modified_gmt":"2012-06-08T21:35:18","slug":"summer-wk2-cycle-wk2-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1767","title":{"rendered":"Summer WK2 (cycle wk2, Fri)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m (+) to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 500m<\/p>\n<ul>\n<li>300m Continuous swum as<br \/>\n3 x (25m IM, 75m FS) on 5:15<\/li>\n<li>2 x 50m FS on 1:00 to set EN-1 pace<\/li>\n<li>100m FS @ EN-1 to set speed for the start of the next set<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1\/2 Desceding 600m (200m Recov)<\/p>\n<ul>\n<li>3 x 100m FS Pull Desc 1-3 on 1:45 or 15 sec<br \/>\n[1:25, 1:20, 1:18]<br \/>\n*needs to be tighter once at 5&#215;100<\/li>\n<li>50 to 100m BK Recov on 2:00<\/li>\n<li>3 x 100m FS Desc 1-3 on 1:45 or 15 sec<br \/>\n[1:25, 1:19, 1:17]<\/li>\n<li>50 to 100m BK Recov on 2:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Kick 300m (50m Recov)<\/p>\n<ul>\n<li>100m Kick Choice on 2:30 (or 10 sec)<\/li>\n<li>3 x 50m Kick Choice on 1:15 (or 5+sec)<\/li>\n<li>2 x 25m FS FAST Kick on 40 sec<\/li>\n<li>50 Easy swim<br \/>\n*testing the\u00a0kick further into the session &#8211; seemed a bit harder &#8211; but ok.<br \/>\nComments?<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 Anaerobic Threshold\u00a0 500m (50m Recov)<\/p>\n<ul>\n<li>6 x 50m FS @ EN-2 speed on 1:00 or 15 sec<\/li>\n<li>50 Easy<\/li>\n<li>200m FS for time [2:45]<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m (+)<\/p>\n<p>Work=1900m, Total=3000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m (+) to 6:10 Set 1:\u00a0 EN-1 500m 300m Continuous swum as 3 x (25m IM, 75m FS) on 5:15 2 x 50m FS on 1:00 to set EN-1 pace 100m FS @ EN-1 to set speed for &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1767\">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\/1767"}],"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=1767"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1767\/revisions"}],"predecessor-version":[{"id":1769,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1767\/revisions\/1769"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1767"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}