{"id":1729,"date":"2012-03-02T06:00:35","date_gmt":"2012-03-02T11:00:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1729"},"modified":"2012-03-02T19:11:30","modified_gmt":"2012-03-03T00:11:30","slug":"recovery-session-5","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1729","title":{"rendered":"Recovery Session 5"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>2 x 100 FS Pull<\/li>\n<li>2 x 100 BK Fins Pull<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>10 x (25 kick, 25 swim, 25 swim 25 kick) on 1:05<br \/>\nMix kick<\/li>\n<\/ul>\n<p>Pacing:<\/p>\n<ul>\n<li>50m, 100m, 200m, 400m<br \/>\nSet pace of 50m with for what you can hold for 400<br \/>\nTake 10-15s between each distance<br \/>\nIf pace isn&#8217;t held, restart<\/li>\n<\/ul>\n<p>25&#8217;s:<\/p>\n<ul>\n<li>6 x (25m IM seq, rest, 25m FS)<br \/>\nsolid fast strokes<\/li>\n<\/ul>\n<p>Pacing:<\/p>\n<ul>\n<li>50m, 100m, 200m, 400m<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 2 x 100 FS Pull 2 x 100 BK Fins Pull Kick: 10 x (25 kick, 25 swim, 25 swim 25 kick) on 1:05 Mix kick Pacing: 50m, 100m, 200m, 400m Set pace of 50m with for what &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1729\">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\/1729"}],"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=1729"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1729\/revisions"}],"predecessor-version":[{"id":1730,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1729\/revisions\/1730"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1729"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}