{"id":2295,"date":"2013-01-03T06:00:33","date_gmt":"2013-01-03T11:00:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2295"},"modified":"2013-01-20T16:10:43","modified_gmt":"2013-01-20T21:10:43","slug":"specifics-wk412-endurance-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2295","title":{"rendered":"Specifics &#8211; WK4\/13 Endurance &#8211; Thurs"},"content":{"rendered":"<p>East Bayfield &#8211;\u00a06:00am\u00a0session<br \/>\nTarget:\u00a0 900 EN-1, 600 EN-2, 150 LAP, 50 Power, 400 Recov<\/p>\n<p>Warm Up:\u00a0 700m+<\/p>\n<p>EN-1 \/ Kick: 900m (50 Recov)<\/p>\n<ul>\n<li>2 x 50 FS Kick on 15 sec<\/li>\n<li>2 x 25 FS Kick on 15 sec<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>2 x 50 BK Kick on 15 sec<\/li>\n<li>2 x 25 BK Kick on 15 sec<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2 (Anaerobic Threshold):\u00a0 600m (100 Recov)<\/p>\n<ul>\n<li>6 x 50 FS on 1:00 (swim &lt;40)<\/li>\n<li>50 Easy<\/li>\n<li>3\u00a0x 50 BK on 1:00 (swim &lt;45)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 50m (50 recov)<\/p>\n<ul>\n<li>4 x (Block start, Breakout, 6 strokes, easy rest of 50)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n<p><span style=\"color: #ff6600;\">Skipped\u00a0 LAP:\u00a0 150m (250 Recov)<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">3 x (50 IM Seq Fast, 50 Easy) on 2:30<br \/>\nBlock Starts<\/span><\/li>\n<li><span style=\"color: #ff6600;\">100 Easy<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211;\u00a06:00am\u00a0session Target:\u00a0 900 EN-1, 600 EN-2, 150 LAP, 50 Power, 400 Recov Warm Up:\u00a0 700m+ EN-1 \/ Kick: 900m (50 Recov) 2 x 50 FS Kick on 15 sec 2 x 25 FS Kick on 15 sec 3 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2295\">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\/2295"}],"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=2295"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2295\/revisions"}],"predecessor-version":[{"id":2300,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2295\/revisions\/2300"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2295"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}