{"id":1814,"date":"2012-06-29T06:00:56","date_gmt":"2012-06-29T10:00:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1814"},"modified":"2012-06-29T23:41:06","modified_gmt":"2012-06-30T03:41:06","slug":"summer-wk5-cycle-wk1-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1814","title":{"rendered":"Summer WK5 (cycle wk1, Fri)"},"content":{"rendered":"<p><strong><span style=\"color: #ff0000;\">Happy Canada Day<\/span> <\/strong>for Sunday!<br \/>\nThe fitness centre will be operating on holiday schedule Monday 2-July.<br \/>\nAs such, <strong><span style=\"color: #ff0000;\">Monday&#8217;s Team Practice is CANCELLED<\/span><\/strong>.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1300m<\/p>\n<ul>\n<li>400 FS with every 4th length BK on 6:45<\/li>\n<li>3 x 100 FS Pull on 1:45 \/ 15<\/li>\n<li>3 x 100 BK on 2:00\u00a0\/ 10-15<\/li>\n<li>3 x 100 FS on 1:45 \/ 15<br \/>\nQuick regroup between each part<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Time Trial 200m<\/p>\n<ul>\n<li>200m FS for Time on 3:30<br \/>\nSwim FAST and SMART<br \/>\n(DB &#8211; 2:32)<\/li>\n<li>100 Easy on 2:30<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Kick 300m<\/p>\n<ul>\n<li>6 x 50m Kick in IM seq on 1:15 \/ 10<br \/>\nFL-BK, BK-BR, BR-FS twice through<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-1 to EN-2 mix 600m<\/p>\n<ul>\n<li>FL warm-up &#8211; 2 x 25 1-arm to Full FL<\/li>\n<li>2 x (<br \/>\n100 IM EN-1\u00a0on 2:00 \/ 15,<br \/>\n2 x 100 FS EN-2\u00a0on 1:40 \/ 15)<br \/>\n1 min break between the pair<br \/>\n(DB &#8211; 100&#8217;s 1:24\/1:24, 1:18\/1:19)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2400, Total=3400<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Happy Canada Day for Sunday! The fitness centre will be operating on holiday schedule Monday 2-July. As such, Monday&#8217;s Team Practice is CANCELLED. Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1300m 400 FS with every 4th length BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1814\">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\/1814"}],"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=1814"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1814\/revisions"}],"predecessor-version":[{"id":1816,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1814\/revisions\/1816"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1814"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}