{"id":1833,"date":"2012-07-11T06:00:31","date_gmt":"2012-07-11T10:00:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1833"},"modified":"2012-07-12T11:18:48","modified_gmt":"2012-07-12T15:18:48","slug":"summer-wk-7-cycle-wk3-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1833","title":{"rendered":"Summer WK 7 (cycle wk3, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1\/2 Build &#8211; 50&#8217;s on 1:01<\/p>\n<ul>\n<li>50&#8217;s FS on 1:01, continue until to don&#8217;t finish the swim by 1:00<br \/>\n(eg Start on Red top, stop when you don&#8217;t finish by the next Red top<br \/>\nFirst leave on Red Top, then Red 1:01, Red 1:02 &#8230;)<br \/>\nThis set will build in intensity until you feel as if you are swimming full speed.<\/li>\n<li>100 BK Easy minimum when you stop.<\/li>\n<li>If you finish early, do your 100 BK and then\u00a0continue with 50&#8217;s on 15 sec rest until a whistle indicating all are done. Do another 100 BK.<br \/>\n(DB:\u00a0 22 finished, didn&#8217;t start 23)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick<\/p>\n<ul>\n<li>6 x (50 Kick, 50 Swim) Mix styles, Continuous<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2<\/p>\n<ul>\n<li>2\u00a0x (100 IM on 2:00, 200 FS on 3:05)<\/li>\n<li>50 BK Easy<\/li>\n<li>2 x (100 IM on 2:00, 100 FS on 1:45)<\/li>\n<li>50 BK Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2400, Total=3700<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1\/2 Build &#8211; 50&#8217;s on 1:01 50&#8217;s FS on 1:01, continue until to don&#8217;t finish the swim by 1:00 (eg Start on Red top, stop when you don&#8217;t finish by the next Red &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1833\">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\/1833"}],"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=1833"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1833\/revisions"}],"predecessor-version":[{"id":1835,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1833\/revisions\/1835"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1833"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}