{"id":1800,"date":"2012-06-22T06:00:21","date_gmt":"2012-06-22T10:00:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1800"},"modified":"2012-06-22T14:10:50","modified_gmt":"2012-06-22T18:10:50","slug":"summer-wk4-cycle-wk4-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1800","title":{"rendered":"Summer WK4 (cycle wk4, Fri)"},"content":{"rendered":"<p>End of Down Week &#8211; Time Trial<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>200 FS Pull on 3:30 or 20 sec<\/li>\n<li>2 x 100 IM on 2:00 or 15 sec<\/li>\n<li>4 x 50 FS on 1:00 or 10-15sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0\u00a0Time Trial<\/p>\n<ul>\n<li>500m or 8:00 (whistle) FS Time Trial (DB &#8211; 7:12)<br \/>\nYour choice how you swim it &#8211;<br \/>\nas base aerobic, or closer to Race Pace<br \/>\nSwim Smart &#8211; don&#8217;t die in the last 200m<\/li>\n<li>200 BK Easy on 4:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Kick<\/p>\n<ul>\n<li>100 Kick Choice on 2:30<\/li>\n<li>3 x 50 Kick Choice on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-1 to EN-2 speed<\/p>\n<ul>\n<li>3 x 50 IM\u00a0on 1:15<br \/>\n(50 FL, 50 BK, 50 FS)<\/li>\n<li>3 x 50 FS Desc 1-3 on 1:00 (DB &#8211; 40-35)<\/li>\n<li>3 x 50 IM seq on 1:15<br \/>\n(FL-BK, BK-BR, BR-FS)<\/li>\n<li>3 x 50 FS Desc 1-3 on 1:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=1950m, Total=3050m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>End of Down Week &#8211; Time Trial Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 200 FS Pull on 3:30 or 20 sec 2 x 100 IM on 2:00 or 15 sec 4 x 50 FS on 1:00 or 10-15sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1800\">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\/1800"}],"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=1800"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1800\/revisions"}],"predecessor-version":[{"id":1804,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1800\/revisions\/1804"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1800"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}