{"id":1868,"date":"2012-07-25T06:00:21","date_gmt":"2012-07-25T10:00:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1868"},"modified":"2012-07-25T19:20:45","modified_gmt":"2012-07-25T23:20:45","slug":"summer-wk9-cycle-wk1-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1868","title":{"rendered":"Summer WK9 (cycle wk1, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1200m<\/p>\n<ul>\n<li>200 FS Pull on 3:30<br \/>\nBreathing Every 4th arm stroke<\/li>\n<li>4 x 25 Scull<\/li>\n<li>200 FS on 3:30<\/li>\n<li>4 x 25 1-Arm FS<\/li>\n<li>4 x (25 IM seq, 75 FS) on 1:50<\/li>\n<li>2 x 100 BK<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick 200m (200m Recov)<\/p>\n<ul>\n<li>4 x (50 Kick, 50 Swim) continuous<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1\/2 Descend 200m (200m Recov)<\/p>\n<ul>\n<li>4 x (50 FS Desc 1-4 from EN-1,<br \/>\n50 Easy) on 2:00<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-3 &#8220;Endurance Overload&#8221; 750m (200 Recov<\/p>\n<ul>\n<li>3 x 100 FS on 1:45, swim &lt;1:20<br \/>\n(DB:\u00a0 1:18, 1:18, 1:21)<\/li>\n<li>100 Easy<\/li>\n<li>6 x 50 FS on 55 sec, swim &lt;40<br \/>\n(DB:\u00a0 all about 38)<\/li>\n<li>100 Easy<\/li>\n<li>6 x 25 FS on 30, swim &lt;18<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2350m, Total=3550m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1200m 200 FS Pull on 3:30 Breathing Every 4th arm stroke 4 x 25 Scull 200 FS on 3:30 4 x 25 1-Arm FS 4 x (25 IM seq, 75 FS) on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1868\">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\/1868"}],"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=1868"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1868\/revisions"}],"predecessor-version":[{"id":1870,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1868\/revisions\/1870"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1868"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}