{"id":1882,"date":"2012-08-01T06:00:47","date_gmt":"2012-08-01T10:00:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1882"},"modified":"2012-08-02T17:16:32","modified_gmt":"2012-08-02T21:16:32","slug":"summer-wk10-cycle-wk2-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1882","title":{"rendered":"Summer WK10 (cycle wk2, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Include some FL<\/p>\n<p>Set 1:\u00a0 EN-1 1200 (50 Recov)<\/p>\n<ul>\n<li>300 IM on 6:00<br \/>\n(swim as 3x100IM continuous)<\/li>\n<li>100 BK on 2:00<\/li>\n<li>(200 IM +100 FS) on 6:00<\/li>\n<li>100 BK on 2:00<\/li>\n<li>(100 IM + 200 FS) on 6:00<\/li>\n<li>100 BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick 200m (100 Recov)<\/p>\n<ul>\n<li>2\u00a0x (100 Kick, 50 Swim) Continuous<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Alactic 200 (200 Recov)<\/p>\n<ul>\n<li>8 x (25 FS Sprint, 25 FS Cruise) on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-3 700m (100 Recov)<\/p>\n<ul>\n<li>2 x 150 FS on 2:15, swim 2:00<\/li>\n<li>100 Easy<\/li>\n<li>4 x 100 FS on 1:40, swim &lt; 1:25<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2300m, Total=3700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Include some FL Set 1:\u00a0 EN-1 1200 (50 Recov) 300 IM on 6:00 (swim as 3x100IM continuous) 100 BK on 2:00 (200 IM +100 FS) on 6:00 100 BK on 2:00 (100 IM + 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1882\">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\/1882"}],"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=1882"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1882\/revisions"}],"predecessor-version":[{"id":1888,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1882\/revisions\/1888"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1882"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}