{"id":1786,"date":"2012-06-18T06:00:02","date_gmt":"2012-06-18T10:00:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1786"},"modified":"2012-06-19T15:32:32","modified_gmt":"2012-06-19T19:32:32","slug":"summer-wk4-cycle-wk4-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1786","title":{"rendered":"Summer WK4 (cycle wk4, Mon)"},"content":{"rendered":"<p>This is our Down Week.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1\u00a0 1000m<\/p>\n<ul>\n<li>2 x 50 FS on 15 sec<\/li>\n<li>2 x 100 FS on 15 sec<\/li>\n<li>200 FS Pull on 20 sec<\/li>\n<li>200 FS on 20 sec<\/li>\n<li>quick Regroup<\/li>\n<li>2 x 100 IM on 20 sec<\/li>\n<li>2 x 50 BK on 15 sec<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick\u00a0 200m (200m Recov)<\/p>\n<ul>\n<li>4 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)<br \/>\nwith each 50 having 15 sec rest<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Mix<\/p>\n<ul>\n<li>3 x 50 IM Seq on 1:15 (or 20 sec)<br \/>\nFL-BK, BK-BR, BR-FS<\/li>\n<li>2 x 50 BK on 1:10 (or 15 sec)<\/li>\n<li>2 x 50 BR on 1:10 (or 10 sec)<\/li>\n<li>3 x 50 FS on 1:00 (or 10 sec)<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Builds<\/p>\n<ul>\n<li>4 x (25 Build Choice, 25 Easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=1800m, Total=2900m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is our Down Week. Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1\u00a0 1000m 2 x 50 FS on 15 sec 2 x 100 FS on 15 sec 200 FS Pull on 20 sec 200 FS on 20 sec quick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1786\">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\/1786"}],"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=1786"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1786\/revisions"}],"predecessor-version":[{"id":1790,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1786\/revisions\/1790"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1786"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}