{"id":1827,"date":"2012-07-05T20:45:37","date_gmt":"2012-07-06T00:45:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1827"},"modified":"2012-07-05T20:45:37","modified_gmt":"2012-07-06T00:45:37","slug":"summer-wk6-cycle-wk2-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1827","title":{"rendered":"Summer WK6 (cycle wk2, Fri)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1400m<\/p>\n<ul>\n<li>100 IM on 2:00 or 15 sec<\/li>\n<li>100 FS on 1:45 or 15 sec<\/li>\n<li>100 IM, 200 FS on 3:15 or 15<\/li>\n<li>100 IM, 300 FS on 4:45 or 15<\/li>\n<li>100 IM, 400 FS on 6:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2: Kick 400m<\/p>\n<ul>\n<li>8 x 50m Kick IM seq on 1:00 or 10sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN 1-2 Descend<\/p>\n<ul>\n<li>4 x 100 FS Desc 1-4 on 1:45 or 15<\/li>\n<li>50 EASY<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2<\/p>\n<ul>\n<li>6 x 50 FS @ EN-2 Speed on 50 sec or 10 sec rest<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2600m, Total=3550<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1400m 100 IM on 2:00 or 15 sec 100 FS on 1:45 or 15 sec 100 IM, 200 FS on 3:15 or 15 100 IM, 300 FS on 4:45 or 15 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1827\">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\/1827"}],"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=1827"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1827\/revisions"}],"predecessor-version":[{"id":1829,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1827\/revisions\/1829"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1827"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}