{"id":1187,"date":"2010-10-04T11:30:00","date_gmt":"2010-10-04T15:30:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1187"},"modified":"2010-10-04T18:03:38","modified_gmt":"2010-10-04T22:03:38","slug":"fall-wk-5-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1187","title":{"rendered":"Fall WK 5 &#8211; Monday"},"content":{"rendered":"<p>Light Recovery Session in preparation for main training session Tues a.m.<br \/>\nPool temp too hot to train.<\/p>\n<p><strong>Warm-Up:<\/strong> (400m)<\/p>\n<ul>\n<li>200m FS Pull<\/li>\n<li>200m BK Swim with Fins<\/li>\n<\/ul>\n<p><strong>Set 1:\u00a0 EN-1<\/strong> (1000m FS, 300m Kick)<\/p>\n<ul>\n<li>200 FS Pull , target 3:00<\/li>\n<li>2 x 100m Kick with Fins<\/li>\n<li>2\u00a0x 100m FS on 1:45, target swim\u00a01:30<\/li>\n<li>200m FS\u00a0 with Fins<\/li>\n<li>200m FS Pull<\/li>\n<li>2 x 50m Kick<\/li>\n<li>2\u00a0x 100m FS &#8211; on 1:45, target swim 1:30<\/li>\n<\/ul>\n<p><strong>Set 2:\u00a0 EN-2 <\/strong>(200m EN-2)<\/p>\n<ul>\n<li>4\u00a0x 50m\u00a0Choice\u00a0on 1:00, 37s FS<\/li>\n<\/ul>\n<p><strong>Swim Down:<\/strong><\/p>\n<ul>\n<li>Easy 100m<\/li>\n<\/ul>\n<p>WU 400, Main 1500, SD 100 = 2000<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Light Recovery Session in preparation for main training session Tues a.m. Pool temp too hot to train. Warm-Up: (400m) 200m FS Pull 200m BK Swim with Fins Set 1:\u00a0 EN-1 (1000m FS, 300m Kick) 200 FS Pull , target 3:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1187\">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\/1187"}],"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=1187"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1187\/revisions"}],"predecessor-version":[{"id":1188,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1187\/revisions\/1188"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1187"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}