{"id":1810,"date":"2012-06-27T06:00:47","date_gmt":"2012-06-27T10:00:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1810"},"modified":"2012-06-27T20:07:32","modified_gmt":"2012-06-28T00:07:32","slug":"summer-wk5-cycle-wk1-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1810","title":{"rendered":"Summer WK5 (cycle wk1, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 Ladder<\/p>\n<ul>\n<li>4 x 25 FS on 30 (or 5sec)<\/li>\n<li>4 x 50 on 1:10 (or 10 sec)<br \/>\n#1 BK, 2 FS, 3 BR 4 FS<\/li>\n<li>3 x 100 FS on 1:45 (or 15sec)<\/li>\n<li>2 x 150 on 2:40 (or 15 sec)<br \/>\nswim as 50 IM, 100 FS<\/li>\n<li>300 FS on 4:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Lactic Production<\/p>\n<ul>\n<li>4 x (30 sec Whistle FS Sprint, 100 Easy) on 3:00<br \/>\n** Sprint starts at the flags heading out<br \/>\n** i.e. dead start<br \/>\n(30sec = 40m from dead start &#8211; back to the wall)<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Kick Swim Recovery<\/p>\n<ul>\n<li>2 x (25 Kick-25 Swim-25 Swim, 25 Kick)<br \/>\nEach 50 gets 10 sec rest<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 Anaerobic Threshold<\/p>\n<ul>\n<li>3 x 100 FS on 1:45 or (20 sec)<br \/>\nswim at EN-2 speed<br \/>\n(DB ~1:18\/100m)<\/li>\n<li>100 BK Easy<\/li>\n<li>6 x (25 IM, 25FS) on 1:10<br \/>\nwork the FS @ EN-2<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2200m, Total=3550m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 Ladder 4 x 25 FS on 30 (or 5sec) 4 x 50 on 1:10 (or 10 sec) #1 BK, 2 FS, 3 BR 4 FS 3 x 100 FS on 1:45 (or &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1810\">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\/1810"}],"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=1810"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1810\/revisions"}],"predecessor-version":[{"id":1812,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1810\/revisions\/1812"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1810"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}