{"id":1874,"date":"2012-07-27T06:00:01","date_gmt":"2012-07-27T10:00:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1874"},"modified":"2012-07-29T19:24:29","modified_gmt":"2012-07-29T23:24:29","slug":"summer-wk9-cycle-wk1-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1874","title":{"rendered":"Summer WK9 (cycle wk1, Fri)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1000m (50m Recov)<\/p>\n<ul>\n<li>4 x 200 FS on 20 sec (fast Group 3:20)<br \/>\n#1 Pull, #2 Swim, #3 Fins, #4 Swim<\/li>\n<li>200 IM Fins on 3:20<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick 400m (50m Recov)<\/p>\n<ul>\n<li>8 x 50m Kick IM on 15 sec (fast Group 1:00)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2 900m (150m Recov)<\/p>\n<ul>\n<li>200 FS on 25 sec (fast Group 3:15)<\/li>\n<li>4x 100 FS on 15 sec (fast Group 1:40)<\/li>\n<li>100 Easy<\/li>\n<li>3x 100 FS on 10 sec (fast Group 1:35)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Alactic 100m (100m Recov)<\/p>\n<ul>\n<li>4 x (25m FS Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2400m, Total=3550m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1000m (50m Recov) 4 x 200 FS on 20 sec (fast Group 3:20) #1 Pull, #2 Swim, #3 Fins, #4 Swim 200 IM Fins on 3:20 50 Easy Set 2:\u00a0 Kick 400m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1874\">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\/1874"}],"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=1874"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1874\/revisions"}],"predecessor-version":[{"id":1878,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1874\/revisions\/1878"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1874"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}