{"id":2188,"date":"2012-12-06T06:30:28","date_gmt":"2012-12-06T11:30:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2188"},"modified":"2012-12-06T21:44:49","modified_gmt":"2012-12-07T02:44:49","slug":"fall-transition-wk3-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2188","title":{"rendered":"Fall &#8211; Transition WK3 &#8211; Thurs"},"content":{"rendered":"<p>East Bayfield 6:30am<br \/>\n1900m Target &#8211; 1000 EN-1, 150 LAP, 150 Power, 300 EN-3<\/p>\n<p>Warm Up: 800m Mix<\/p>\n<p>Kick EN-1 600m<\/p>\n<ul>\n<li>2 x 50\u00a0FS Pull on 1:00<\/li>\n<li>2 x 50 FS on 1:00<\/li>\n<li>4 x 25 FS Kick on 1:00<\/li>\n<li>2 x 50 BK Pull on 1:15<\/li>\n<li>2 x 50 BK on 1:15<\/li>\n<li>4 x 25 BK Kick on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m (150 Recov)<\/p>\n<ul>\n<li>3 x (50m BK, 50 Easy) on 2:30<br \/>\n39 sec avg<\/li>\n<\/ul>\n<p>Power: 100m (300 Recov)<\/p>\n<ul>\n<li>8 x (12.5m Dive Power Start, easy rest of 50)<\/li>\n<\/ul>\n<p>EN-3 300m<\/p>\n<ul>\n<li>6 x 50m FS Sprint on descending pace time<br \/>\n#1, #2 on 60, #3 on 55, #4 on 50, #5 on 45, #6 on 40<br \/>\nStarts on Clock: 0, 0, 55, 45, 30, 10<br \/>\n(made last start by 1 sec &#8211; last swim was 42<br \/>\nfirst five were &lt;40)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n<p>(50 Easy, then 50&#8217;s on 4, 5, 6, 7, 8 breaths)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield 6:30am 1900m Target &#8211; 1000 EN-1, 150 LAP, 150 Power, 300 EN-3 Warm Up: 800m Mix Kick EN-1 600m 2 x 50\u00a0FS Pull on 1:00 2 x 50 FS on 1:00 4 x 25 FS Kick on 1:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2188\">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\/2188"}],"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=2188"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2188\/revisions"}],"predecessor-version":[{"id":2191,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2188\/revisions\/2191"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2188"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}