{"id":2174,"date":"2012-12-03T11:30:03","date_gmt":"2012-12-03T16:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2174"},"modified":"2012-12-03T16:08:19","modified_gmt":"2012-12-03T21:08:19","slug":"fall-transition-wk-3-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2174","title":{"rendered":"Fall &#8211; Transition WK 3 &#8211; Mon"},"content":{"rendered":"<p>2100m Target<\/p>\n<p>Warm Up:\u00a0 400m EN-1<\/p>\n<ul>\n<li>100 FS Pull<\/li>\n<li>100 BK Fins<\/li>\n<li>100 BR<\/li>\n<li>100 FS<\/li>\n<\/ul>\n<p>Kick:\u00a0 300m @ EN-1<\/p>\n<ul>\n<li>4 x 25 FS Kick Medium on 45 sec<\/li>\n<li>4 x 25 BK Kick Medium on 45 sec<\/li>\n<li>2 x 25 FS Fins SDK on 45<\/li>\n<li>2 x 25 BK Fins SDk on 45<\/li>\n<\/ul>\n<p>EN-1\u00a0\/2 Descend:\u00a0 100 EN-1, 300 EN-2, (50 Recov)<\/p>\n<ul>\n<li>4\u00a0x 50 FS Desc 1-4 on\u00a01:00 (**start at EN-1 speed)<\/li>\n<li>4\u00a0x 50 BK Desc 1-4 on 1:10 (1:15 would be better)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Lactic Tolerance: 300m (200 Recov, 200 EN-1)<\/p>\n<ul>\n<li>4 x (75 FS MAX, 50 Easy, 50 Drill) on 4:00<br \/>\ngood set &#8211; 53-55 sec<\/li>\n<\/ul>\n<p>L A P:\u00a0 200m (200 Recov)<\/p>\n<ul>\n<li>8\u00a0x (25\u00a0BK Sprint, 25 Easy) on 1:30<br \/>\nDesc 20 to 17 sec for the last few<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n<p>Total 2050m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2100m Target Warm Up:\u00a0 400m EN-1 100 FS Pull 100 BK Fins 100 BR 100 FS Kick:\u00a0 300m @ EN-1 4 x 25 FS Kick Medium on 45 sec 4 x 25 BK Kick Medium on 45 sec 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2174\">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\/2174"}],"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=2174"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2174\/revisions"}],"predecessor-version":[{"id":2179,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2174\/revisions\/2179"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2174"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}