{"id":2180,"date":"2012-12-04T11:30:17","date_gmt":"2012-12-04T16:30:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2180"},"modified":"2012-12-04T15:21:20","modified_gmt":"2012-12-04T20:21:20","slug":"fall-transition-wk3-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2180","title":{"rendered":"Fall &#8211; Transition WK3 &#8211; Tues"},"content":{"rendered":"<p>1900m Target &#8211; 1000 EN-1, 150 LAP, 150 Power, 300 EN-3, 300 Recov<br \/>\n(Chris, Andrea, Yves, Don)<\/p>\n<p>Warm Up:\u00a0 400m EN-1<\/p>\n<ul>\n<li>choice mix<br \/>\n&#8211; 100 FS Pull<br \/>\n&#8211; 100 BK Fins<br \/>\n&#8211; 2 x (25 FS Fins, 25 BK Fins)<br \/>\n&#8211; 2 x (25 FS, 25 BK)<\/li>\n<\/ul>\n<p>EN-1 \/ Kick Mix: 600m EN-1<\/p>\n<ul>\n<li>Twice Through on 15 sec each\u00a0(change strokes 2nd time)<br \/>\n&#8211; 100 Pull<br \/>\n&#8211; 100 Swim<br \/>\n&#8211; 50 Kick<br \/>\n&#8211; 2 x 25 Kick<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m (150 Recov)<\/p>\n<ul>\n<li>3 x (50 FS Sprint, 50 Easy) on 2:30<br \/>\n31-32 second 50&#8217;s<\/li>\n<\/ul>\n<p>Power:\u00a0 150m (150 Recov)<\/p>\n<ul>\n<li>4 x (3 x [12.5m Power stroke, Easy rest of 25])<br \/>\n3 of each IM Stroke on 1:00<br \/>\n&#8211;\u00a01:00 Min for these<\/li>\n<\/ul>\n<p>EN-3:\u00a0 300m Speciality Stroke or IM<\/p>\n<ul>\n<li>6 x 50m SP on 15 sec rest<br \/>\n&#8211; tough &#8211; 39, 42, 44, 44, 43, 43<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1900m Target &#8211; 1000 EN-1, 150 LAP, 150 Power, 300 EN-3, 300 Recov (Chris, Andrea, Yves, Don) Warm Up:\u00a0 400m EN-1 choice mix &#8211; 100 FS Pull &#8211; 100 BK Fins &#8211; 2 x (25 FS Fins, 25 BK Fins) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2180\">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\/2180"}],"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=2180"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2180\/revisions"}],"predecessor-version":[{"id":2182,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2180\/revisions\/2182"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2180"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}