{"id":1900,"date":"2012-08-10T06:00:20","date_gmt":"2012-08-10T10:00:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1900"},"modified":"2012-08-10T09:18:43","modified_gmt":"2012-08-10T13:18:43","slug":"summer-wk11-cycle-wk3-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1900","title":{"rendered":"Summer WK11 (cycle wk3, Fri)"},"content":{"rendered":"<p><span style=\"color: #000000;\">Warm Up:\u00a0 600m+ to 6:10<\/span><\/p>\n<p><span style=\"color: #000000;\">Set 1:\u00a0 Kick\/Swim Mix 200\/200<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">4 x (50 Kick IM, 50 Swim IM) continuous<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Set 2:\u00a0 EN-1 Base Aerobic 1400m (50 Recov)<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">400 FS Pull on 30+ sec (7:00)<\/span><\/li>\n<li><span style=\"color: #000000;\">100 BK on 20 sec (2:15)<\/span><\/li>\n<li><span style=\"color: #000000;\">400 FS Fins on 30+ sec (6:30)<\/span><\/li>\n<li><span style=\"color: #000000;\">100 BK on 20 sec (2:15)<\/span><\/li>\n<li><span style=\"color: #000000;\">400 FS on 30+ sec (7:00)<\/span><\/li>\n<li><span style=\"color: #000000;\">50 Easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Set 3:\u00a0 Lactic Production 300m (500 Recov)<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">4 x (75 FS Fast, 125 Easy) on 4:15<br \/>\nTarget swim 19sec\/25 or 57sec\/75m<\/span><\/li>\n<li><span style=\"color: #000000;\">100 BK Easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Set 4:\u00a0 EN-2 Threshold 700m<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">300 FS on 20-25 sec (4:45)<br \/>\n(DB+IG:\u00a0 4:25)<\/span><\/li>\n<li><span style=\"color: #000000;\">200 FS on 20-25 sec (3:15)<br \/>\n(DB+IG:\u00a0 2:52)<\/span><\/li>\n<li><span style=\"color: #000000;\">4 x 50 FS on 15 sec (55)<br \/>\n(DB+IG:\u00a0 39-40)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Swim Down:\u00a0 200m+<\/span><\/p>\n<p><span style=\"color: #000000;\">Work=2600m, Total=4250m<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m+ to 6:10 Set 1:\u00a0 Kick\/Swim Mix 200\/200 4 x (50 Kick IM, 50 Swim IM) continuous Set 2:\u00a0 EN-1 Base Aerobic 1400m (50 Recov) 400 FS Pull on 30+ sec (7:00) 100 BK on 20 sec (2:15) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1900\">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\/1900"}],"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=1900"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1900\/revisions"}],"predecessor-version":[{"id":1902,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1900\/revisions\/1902"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1900"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1900"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1900"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}