{"id":1892,"date":"2012-08-02T17:28:51","date_gmt":"2012-08-02T21:28:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1892"},"modified":"2012-08-02T17:28:51","modified_gmt":"2012-08-02T21:28:51","slug":"summer-wk10-cycle-wk2-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1892","title":{"rendered":"Summer WK10 (cycle wk2, Fri)"},"content":{"rendered":"<p>Remember &#8211; Monday&#8217;s swim is cancelled due to the Civic Holiday.<\/p>\n<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 EN-1 1200m (50 Recov)<\/p>\n<ul>\n<li>4 x 300 FS on 25sec (5:00)<br \/>\n#1 Pull, #2 Swim, #3 Fins, #4 Swim<br \/>\n**All at base aerobic (EN-1)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Kick 400m (50 Recov)<\/p>\n<ul>\n<li>8 x 50 Kick with Fins on 1:00<br \/>\ntwice through FL, BK, FL, FS<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Lactic Production 200m (400 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Full Sprint, 100 Easy) on 3:00<\/li>\n<\/ul>\n<p>Set 4:\u00a0 EN-2 THRESHOLD 600m (200 Recov)<\/p>\n<ul>\n<li>2 x 100 FS on 15 sec (1:40)<\/li>\n<li>100 BK on 2:30<\/li>\n<li>2 x 100 FS on 10 sec (1:35)<\/li>\n<li>100 BK on 2:30<\/li>\n<li>2 x 100 FS on 5 sec (1:30)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2400m, Total=3900m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Remember &#8211; Monday&#8217;s swim is cancelled due to the Civic Holiday. Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 EN-1 1200m (50 Recov) 4 x 300 FS on 25sec (5:00) #1 Pull, #2 Swim, #3 Fins, #4 Swim **All at base &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1892\">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\/1892"}],"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=1892"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1892\/revisions"}],"predecessor-version":[{"id":1893,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1892\/revisions\/1893"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1892"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}