{"id":1791,"date":"2012-06-20T06:00:29","date_gmt":"2012-06-20T10:00:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1791"},"modified":"2012-06-20T16:37:18","modified_gmt":"2012-06-20T20:37:18","slug":"summer-wk4-cycle-wk4-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1791","title":{"rendered":"Summer WK4 (cycle wk4, Wed)"},"content":{"rendered":"<p>Cycle Week 4\/4 is DOWN in terms of volume and intensity.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>400 FS with every 4th length BK on 7:00<\/li>\n<li>2 x (100 IM on 20 sec, 100 FS on 20 sec)<\/li>\n<li>4 x (50 FS Fast, 50 FS Medium, 50 FS Easy) on 2:30 or 20 sec<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick<\/p>\n<ul>\n<li>6 x 50m Kick Choice on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Lactic Production<\/p>\n<ul>\n<li>4 x (25 sec FS Sprint, 75 Easy) on 3:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work 1900m, Total=3000<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cycle Week 4\/4 is DOWN in terms of volume and intensity. Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 400 FS with every 4th length BK on 7:00 2 x (100 IM on 20 sec, 100 FS on 20 sec) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1791\">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\/1791"}],"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=1791"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1791\/revisions"}],"predecessor-version":[{"id":1793,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1791\/revisions\/1793"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1791"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}