{"id":1895,"date":"2012-08-08T06:00:15","date_gmt":"2012-08-08T10:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1895"},"modified":"2012-08-08T19:25:56","modified_gmt":"2012-08-08T23:25:56","slug":"summer-wk11-cycle-wk3-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1895","title":{"rendered":"Summer WK11 (cycle wk3, Wed)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10<\/p>\n<p>Set 1:\u00a0 Kick 350m (50 Recov)<\/p>\n<ul>\n<li>2 x 100 Kick Choice on 10-15 sec (2:30)<\/li>\n<li>3 x 50 Kick Choice on 10 sec (1:15)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 ALL Base Aerobic 1400m (50 Recov)<\/p>\n<ul>\n<li>4 x (100 IM) continuous on 30 sec (8:00)<\/li>\n<li>400 FS with every 4th length BK on 30 sec (7:00)<\/li>\n<li>200 IM on on 20 sec (4:00)<\/li>\n<li>200 FS on 30 sec (3:30)<\/li>\n<li>100 IM on 20 sec (2:00)<\/li>\n<li>100 FS<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-2 Threshold Speed 600m (100 Rec0v)<\/p>\n<ul>\n<li>3 x 200 FS on 20-25 sec (3:15)<br \/>\n(DB:\u00a0 2:55, 2:53, 2:49)<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Alactic Speed 250m<\/p>\n<ul>\n<li>6 x (25 FS Sprint, 25 FS Cruise) on 20 sec (1:00)<br \/>\n(DB ~ 37 sec)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n<p>Work=2600m, Total=3600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 Kick 350m (50 Recov) 2 x 100 Kick Choice on 10-15 sec (2:30) 3 x 50 Kick Choice on 10 sec (1:15) 50 Easy Set 2:\u00a0 EN-1 ALL Base Aerobic 1400m (50 Recov) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1895\">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\/1895"}],"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=1895"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1895\/revisions"}],"predecessor-version":[{"id":1899,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1895\/revisions\/1899"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1895"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1895"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}