{"id":1863,"date":"2012-07-23T06:00:45","date_gmt":"2012-07-23T10:00:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1863"},"modified":"2012-07-24T20:55:48","modified_gmt":"2012-07-25T00:55:48","slug":"summer-wk9-cycle-wk1-mon-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1863","title":{"rendered":"Summer WK9 (cycle wk1, Mon)"},"content":{"rendered":"<p>Start of an 8-week Specifics Phase<br \/>\n&#8211; adding more EN-2 Threshold Work and EN-3 Overload<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 Base Aerobic for all 11oom<\/p>\n<ul>\n<li>300 FS Pull on 5:00 \/ 20<\/li>\n<li>3 x 100 BK on 2:00 \/15<\/li>\n<li>2\u00a0 x 100 BR on 2:15 \/ 15<\/li>\n<li>3 x 100 IM on 2:00 \/ 15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick 300m<\/p>\n<ul>\n<li>6 x 50m Kick on 1:10 \/ 10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 L.A.P. 200m<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 Easy) on 3:00<br \/>\n(Max Sprint 45 sec)<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 Anaerobic Threshold Work<\/p>\n<p>* Swim all at your EN-2 Speed 800m<\/p>\n<ul>\n<li>200 FS @ EN-2 on 3:15 \/25<\/li>\n<li>2 x 150 FS @ EN-2 on 2:20 \/ 15<\/li>\n<li>100 Easy<\/li>\n<li>3 x 100 FS @ EN-2 on 1:40 \/ 15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2400m, Total=3800m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start of an 8-week Specifics Phase &#8211; adding more EN-2 Threshold Work and EN-3 Overload Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 Base Aerobic for all 11oom 300 FS Pull on 5:00 \/ 20 3 x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1863\">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\/1863"}],"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=1863"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1863\/revisions"}],"predecessor-version":[{"id":1871,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1863\/revisions\/1871"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1863"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}