{"id":1879,"date":"2012-07-30T06:00:00","date_gmt":"2012-07-30T10:00:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1879"},"modified":"2012-07-31T19:00:25","modified_gmt":"2012-07-31T23:00:25","slug":"summer-wk10-cycle-wk2-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1879","title":{"rendered":"Summer WK10 (cycle wk2, Mon)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1: EN-1 1200m (200m Recov)<\/p>\n<ul>\n<li>6 x 50 FS on 15 sec \/ 1:00 (3-Pull, 3-Swim)<\/li>\n<li>3 x 100 FS on 15 sec \/ 1:45 (Pull-Swim-Pull)<\/li>\n<li>100 BK Easy\u00a0on 2:15<\/li>\n<li>2 x 150 FS on 15 sec \/ 2:30 (Pull-Swim)<\/li>\n<li>300 FS on 15 sec \/ 4:45<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick 300m (50 Recov)<\/p>\n<ul>\n<li>2 x 100 Kick Choice on 15 sec \/ 2:30<\/li>\n<li>2 x 50 Kick Choice on 15 sec\u00a0\/ 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Lactic Production 250m (250m Recov)<\/p>\n<ul>\n<li>5 x (50 FS Fast, 50 FS Easy) on 2:00<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 Threshold 800m (50 Recov)<\/p>\n<ul>\n<li>2 x 200 FS on 20+ \/ 3:15<\/li>\n<li>50 Easy<\/li>\n<li>200 FS on 15+ \/ 3:10<\/li>\n<li>100 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2550, Total=4000m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1: EN-1 1200m (200m Recov) 6 x 50 FS on 15 sec \/ 1:00 (3-Pull, 3-Swim) 3 x 100 FS on 15 sec \/ 1:45 (Pull-Swim-Pull) 100 BK Easy\u00a0on 2:15 2 x 150 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1879\">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\/1879"}],"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=1879"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1879\/revisions"}],"predecessor-version":[{"id":1881,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1879\/revisions\/1881"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1879"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}