{"id":1846,"date":"2012-07-16T06:00:24","date_gmt":"2012-07-16T10:00:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1846"},"modified":"2012-07-17T16:49:17","modified_gmt":"2012-07-17T20:49:17","slug":"summer-wk8-cycle-wk4-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1846","title":{"rendered":"Summer WK8 (cycle wk4, Mon)"},"content":{"rendered":"<p>This is our Down Week for recovery and adaption.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1: EN-1 1200m + 200m Kick<\/p>\n<ul>\n<li>200 FS Pull on 3:30<\/li>\n<li>100 Scull on 2:30<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>2 x 50 Kick on 1:15<\/li>\n<li>200 BK Pull on 4:00<\/li>\n<li>100 Scull on 2:30<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 50 Kick on 1:15<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1\/2 450m<\/p>\n<ul>\n<li>3 x (<br \/>\n\u00a0 50 IM seq on 1:15<br \/>\n\u00a0 100 FS on 1:45 solid)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2 200m<\/p>\n<ul>\n<li>4 x 50 FS @ EN-2 Speed on 10 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2050, Total=2900<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is our Down Week for recovery and adaption. Warm Up:\u00a0 600m+ to 6:10 Set 1: EN-1 1200m + 200m Kick 200 FS Pull on 3:30 100 Scull on 2:30 2 x 100 FS on 1:45 2 x 50 Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1846\">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\/1846"}],"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=1846"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1846\/revisions"}],"predecessor-version":[{"id":1848,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1846\/revisions\/1848"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1846"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1846"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1846"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}