{"id":1853,"date":"2012-07-20T06:00:48","date_gmt":"2012-07-20T10:00:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1853"},"modified":"2012-07-22T18:44:56","modified_gmt":"2012-07-22T22:44:56","slug":"summer-wk8-cycle-wk4-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1853","title":{"rendered":"Summer WK8 (cycle wk4, Fri)"},"content":{"rendered":"<p>Down Week Finale &#8211; 800m Time Trial<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1000m<\/p>\n<ul>\n<li>4 x 50 FS\u00a0 on 1:00 (#1, 2 Pull)<\/li>\n<li>4 x 100 FS on 1:45 (#1, 2 Pull)<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Time Trial 800m<\/p>\n<ul>\n<li>800m FS \/ 13 min Swim<br \/>\nYou choose your pace \/ plan<br \/>\n(DB:\u00a0 8:06 &#8230; starting 1:26 &#8230; settled 1:31 &#8211; 1:32)<\/li>\n<li>200 BK Easy on 5:00<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Alactic 200m, Recov 200m<\/p>\n<ul>\n<li>8 x (25m IM Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+ Easy<\/p>\n<p>Work=2000m, Total=3000<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week Finale &#8211; 800m Time Trial Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1000m 4 x 50 FS\u00a0 on 1:00 (#1, 2 Pull) 4 x 100 FS on 1:45 (#1, 2 Pull) 2 x 100 BK on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1853\">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\/1853"}],"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=1853"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1853\/revisions"}],"predecessor-version":[{"id":1855,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1853\/revisions\/1855"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1853"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}