{"id":1830,"date":"2012-07-09T06:00:15","date_gmt":"2012-07-09T10:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1830"},"modified":"2012-07-10T22:24:55","modified_gmt":"2012-07-11T02:24:55","slug":"summer-wk7-cycle-wk3-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1830","title":{"rendered":"Summer WK7 (cycle wk3, Mon)"},"content":{"rendered":"<p>This is the challenge week.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 (600)\u00a0\/ Kick Mix (350)<\/p>\n<ul>\n<li>200 FS Pull on 3:30 or 20<\/li>\n<li>100 IM on 2:00 or 15<\/li>\n<li>4 x 50 Kick on 1:10 or 10<\/li>\n<li>200 FS on 3:30<\/li>\n<li>100 IM on 2:00<\/li>\n<li>3 x 50 Kick on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2: EN-1\/2 Descend (1300)<\/p>\n<ul>\n<li>5 x 100 FS on 1:45 Desc 1-5<\/li>\n<li>3 x 100 BK on 2:00 Desc 1-3<\/li>\n<li>5 x 100 FS on 1:40 Desc 1-5<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2 (350)<\/p>\n<ul>\n<li>7 x 50 on 1:00 or 10-15<br \/>\nOdd #&#8217;s are FS<br \/>\nEven #&#8217;s are FL-BK, BK-BR, BR-FS<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 LAP (100)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 50 Easy) on 1:45<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2700, Total=3850<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the challenge week. Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 (600)\u00a0\/ Kick Mix (350) 200 FS Pull on 3:30 or 20 100 IM on 2:00 or 15 4 x 50 Kick on 1:10 or 10 200 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1830\">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\/1830"}],"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=1830"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1830\/revisions"}],"predecessor-version":[{"id":1832,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1830\/revisions\/1832"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1830"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}