{"id":1772,"date":"2012-06-11T06:00:09","date_gmt":"2012-06-11T10:00:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1772"},"modified":"2012-06-12T18:58:27","modified_gmt":"2012-06-12T22:58:27","slug":"summer-wk3-cycle-wk3-mon-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1772","title":{"rendered":"Summer WK3 (cycle wk3, Mon)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1\u00a0 1300m (50m Recov)<\/p>\n<ul>\n<li>400m FS on 7:00 or 20-30 sec rest<br \/>\noption for every 4th length BK<\/li>\n<li>50 or 100m BK on 2:00<\/li>\n<li>300m FS Pull on 5:00 or 20-30 sec rest<\/li>\n<li>50 or 100m BK on 2:00<\/li>\n<li>200m FS on 3:30 or 20-30 sec rest<\/li>\n<li>50 or 100m BK on 2:00<\/li>\n<li>100m FS on 1:45 or 15 sec rest<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick\u00a0 300m (50m Recov)<\/p>\n<ul>\n<li>2 x 100m Kick Choice on 2:30 or 15 sec rest<\/li>\n<li>2 x 50m Kick Choice on 1:10 or 10 sec rest<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1\/2 450m (50 Recov)<\/p>\n<ul>\n<li>3 x 150m FS on 2:30 or 15 sec rest<br \/>\nSwum as (50 easy, 50 medium, 50 Fast)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 LAP\u00a0 100m (100m Recov)<\/p>\n<ul>\n<li>4 x (25m Sprint, 25 Easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2150, Total=3200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1\u00a0 1300m (50m Recov) 400m FS on 7:00 or 20-30 sec rest option for every 4th length BK 50 or 100m BK on 2:00 300m FS Pull on 5:00 or 20-30 sec rest &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1772\">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\/1772"}],"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=1772"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1772\/revisions"}],"predecessor-version":[{"id":1774,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1772\/revisions\/1774"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1772"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}