{"id":1777,"date":"2012-06-13T06:00:22","date_gmt":"2012-06-13T10:00:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1777"},"modified":"2012-06-14T18:55:20","modified_gmt":"2012-06-14T22:55:20","slug":"summer-wk3-cycle-wk3-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1777","title":{"rendered":"Summer WK3 (cycle wk3, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+<\/p>\n<p>Set 1:\u00a0 Aerobic 50&#8217;s\u00a0Challenge<\/p>\n<ul>\n<li>50&#8217;s FS on 1:01, continue until to don&#8217;t finish the swim by 1:00<br \/>\n(eg Start on Red top, stop when you don&#8217;t finish by the next Red top<br \/>\nFirst leave on Red Top, then Red 1:01, Red 1:02 &#8230;)<br \/>\nThis set will build in intensity until you feel as if you are swimming full speed.<\/li>\n<li>100 BK Easy minimum when you stop.<\/li>\n<li>If you finish early, do your 100 BK and then\u00a0continue with 50&#8217;s on 15 sec rest until a whistle indicating all are done. Do another 100 BK.<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick\/Swim<\/p>\n<ul>\n<li>4 x (50 Kick, 50 Swim) continuous<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2<\/p>\n<ul>\n<li>4 x 50 IM sequence on 1:15<br \/>\n(FL-BK, BK-BR, BR-FS, FS-FS)<\/li>\n<li>quick Re-Group<\/li>\n<li>4 x (25 IM, 25 FS) on 1:15<\/li>\n<li>50 to 100 BK on 2:00<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Alactic Sprints<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m +<\/p>\n<p>Work=1800, Total=3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ Set 1:\u00a0 Aerobic 50&#8217;s\u00a0Challenge 50&#8217;s FS on 1:01, continue until to don&#8217;t finish the swim by 1:00 (eg Start on Red top, stop when you don&#8217;t finish by the next Red top First leave on Red Top, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1777\">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\/1777"}],"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=1777"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1777\/revisions"}],"predecessor-version":[{"id":1780,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1777\/revisions\/1780"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1777"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}