{"id":484,"date":"2007-09-27T05:30:55","date_gmt":"2007-09-27T09:30:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=484"},"modified":"2018-07-24T00:24:42","modified_gmt":"2018-07-24T04:24:42","slug":"fall-wk-4-cycle-wk-4-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=484","title":{"rendered":"Fall WK 4 (cycle wk 4, Thurs)"},"content":{"rendered":"<p><strong>&#8220;Down week&#8221; &#8211; Creatine Phosphate Training &#8211; Session (2 of 3)<\/strong><\/p>\n<p><strong>WARM-UP<\/strong> 1200m<\/p>\n<ul>\n<li>100 Pull FS<\/li>\n<li>2 x (fist &#8211; s &#8211; straight &#8211; s shark s) FS<\/li>\n<li>4 x (kIM 25m &#8211; sFS 50m)<\/li>\n<li>100 BK, 100 FS<\/li>\n<\/ul>\n<p><strong>MAIN SET<\/strong> 1050m<\/p>\n<ul>\n<li>3 x (15m Over-Kick FS &#8211; 35m easy swim<\/li>\n<li>C.P. 4 x (20m over-spin FS &#8211; 125m easy swim)<\/li>\n<li>3 x (25m FS Sprint &#8211; 75m easy swim)<\/li>\n<\/ul>\n<p>Notes:<br \/>\n&#8211; for Over-Spin no push-off, aim for 40+ strokes, drag feet<br \/>\n&#8211; take note of your 25m FS Sprint time for reference<br \/>\n&#8211; swim easy the following day to loosen up<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Down week&#8221; &#8211; Creatine Phosphate Training &#8211; Session (2 of 3) WARM-UP 1200m 100 Pull FS 2 x (fist &#8211; s &#8211; straight &#8211; s shark s) FS 4 x (kIM 25m &#8211; sFS 50m) 100 BK, 100 FS MAIN &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=484\">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\/484"}],"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=484"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/484\/revisions"}],"predecessor-version":[{"id":6484,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/484\/revisions\/6484"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=484"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=484"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}