{"id":2254,"date":"2012-12-24T06:30:26","date_gmt":"2012-12-24T11:30:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2254"},"modified":"2013-01-20T16:11:55","modified_gmt":"2013-01-20T21:11:55","slug":"specifics-wk312-endurance-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2254","title":{"rendered":"Specifics &#8211; WK3\/13 Endurance &#8211; Mon"},"content":{"rendered":"<p>East Bayfield session &#8211; 6:00-8:30am<br \/>\nTarget:\u00a0 EN-1 1000\u00a0, EN-2 600, LAP\u00a0300, LA Tol 250, Recov 400<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<ul>\n<li>100 Pull FS<\/li>\n<li>100 BK Pull<\/li>\n<li>100 FS Fins<\/li>\n<li>100 BK Fins<\/li>\n<li>200 IM Drills<\/li>\n<li>2 x (25 FS, 25 Bk)<\/li>\n<\/ul>\n<p>EN-1 400, Kick 200, \u00a0EN-2 600:<\/p>\n<ul>\n<li>2 x 100 FS Pull on 1:45<\/li>\n<li>6 x 50 FS on 1:00, swim &lt; 40<br \/>\n(37-40)<\/li>\n<li>2 x 50 FS Kick on 1:20<\/li>\n<li>2 x 100 BK on 2:00<br \/>\n1:37<\/li>\n<li>6 x 50 BK on 1:00, swim &lt;45<br \/>\n(43-45)<\/li>\n<li>2 x 50 BK KIck on 1:15<\/li>\n<\/ul>\n<p>LAP FS:\u00a0 300m (300 Recov) &#8211; use Blocks<\/p>\n<ul>\n<li>4\u00a0x (25\u00a0IM Sprint, 25 Easy) on 1:30<\/li>\n<li>4\u00a0x (50\u00a0FS Sprint, 50 Easy) on 2:30<br \/>\n(32, 31, 32, 31)<\/li>\n<\/ul>\n<p>Recv: 200 Easy with fins<\/p>\n<p>LA Tol BK:\u00a0 250 (450 Recov) &#8211; use Blocks if appropriate<\/p>\n<ul>\n<li>2 x (75 BK Max, 125 Easy) on 5:30<br \/>\n(1:02, 1:04)<\/li>\n<li>2 x (50 BK Max, 100 Easy) on 5:00<br \/>\n(38, 37)<\/li>\n<\/ul>\n<p>Swim Down: 500m<\/p>\n<ul>\n<li>200m easy with fins<\/li>\n<li>300m increase breathing<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield session &#8211; 6:00-8:30am Target:\u00a0 EN-1 1000\u00a0, EN-2 600, LAP\u00a0300, LA Tol 250, Recov 400 Warm Up:\u00a0 700m 100 Pull FS 100 BK Pull 100 FS Fins 100 BK Fins 200 IM Drills 2 x (25 FS, 25 Bk) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2254\">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\/2254"}],"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=2254"}],"version-history":[{"count":10,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2254\/revisions"}],"predecessor-version":[{"id":2261,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2254\/revisions\/2261"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2254"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}