{"id":1819,"date":"2012-07-04T06:00:03","date_gmt":"2012-07-04T10:00:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1819"},"modified":"2012-07-05T20:40:35","modified_gmt":"2012-07-06T00:40:35","slug":"summer-wk6-cycle-wk2-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1819","title":{"rendered":"Summer WK6 (cycle wk2, Wed)"},"content":{"rendered":"<p>First swim after the 4 day layoff.<\/p>\n<p>Warm Up: \u00a0600m+ to 6:10<\/p>\n<p>Set 1: EN-1 1400m<\/p>\n<ul>\n<li>400 FS Pull on 6:45 or 20sec<\/li>\n<li>100 BK on 2:15 or 20<\/li>\n<li>400 FS 0n 6:30 or 15<\/li>\n<li>100 BK on 2:00 or 15<\/li>\n<li>4 x 100 FS 1:45 or 15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2: EN-1\/2 Descend 600m<\/p>\n<ul>\n<li>3 x 200 FS on 3:15 or 15<br \/>\nDescend 1-3 by 1-2 sec each<\/li>\n<li>100 BK on 2:00<\/li>\n<\/ul>\n<p>Set 3: Kick 300m<\/p>\n<ul>\n<li>6 x 50 Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4: Alactic 100m<\/p>\n<ul>\n<li>4 x (25m Choice Fast, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down: \u00a0200m+<\/p>\n<p>Work=2400 \u00a0Total=3500<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First swim after the 4 day layoff. Warm Up: \u00a0600m+ to 6:10 Set 1: EN-1 1400m 400 FS Pull on 6:45 or 20sec 100 BK on 2:15 or 20 400 FS 0n 6:30 or 15 100 BK on 2:00 or &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1819\">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\/1819"}],"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=1819"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1819\/revisions"}],"predecessor-version":[{"id":1824,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1819\/revisions\/1824"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1819"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}