{"id":1850,"date":"2012-07-18T06:00:52","date_gmt":"2012-07-18T10:00:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1850"},"modified":"2012-07-18T21:48:04","modified_gmt":"2012-07-19T01:48:04","slug":"summer-wk8-cycle-wk4-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1850","title":{"rendered":"Summer WK8 (cycle wk4, Wed)"},"content":{"rendered":"<p>Down Week Continued &#8230;<\/p>\n<p>Warm Up\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1400m + 200m Kick<\/p>\n<ul>\n<li>400 FS with every 4th BK on 7:00<\/li>\n<li>4 x 25m 1-arm FS &#8211; own pace<br \/>\nR-arm down, L-arm back, with Board<\/li>\n<li>100 Kick choice on 2:30<\/li>\n<li>2 x 200 FS (#1 Pull) on 3:30<\/li>\n<li>4 x 25m 1-arm FS<\/li>\n<li>2 x 50 Kick choice on 1:15<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Alactic 100m + 300 Recov<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 75 Easy on 2:15)<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1\/2 Speed 300<\/p>\n<ul>\n<li>2 x (50 FS Fast, 50 FS Med, 50 FS Easy) on 3:00<br \/>\nGet times for Fast and Med.<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m++<\/p>\n<p>Work=2000m, Total=3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week Continued &#8230; Warm Up\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1400m + 200m Kick 400 FS with every 4th BK on 7:00 4 x 25m 1-arm FS &#8211; own pace R-arm down, L-arm back, with Board 100 Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1850\">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\/1850"}],"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=1850"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1850\/revisions"}],"predecessor-version":[{"id":1860,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1850\/revisions\/1860"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1850"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}