{"id":2323,"date":"2013-01-09T10:03:21","date_gmt":"2013-01-09T15:03:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2323"},"modified":"2013-01-09T10:03:21","modified_gmt":"2013-01-09T15:03:21","slug":"specifics-wk513-sprint-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2323","title":{"rendered":"Specifics &#8211; WK5\/13 Sprint &#8211; Wed"},"content":{"rendered":"<p>IM Day with no LA Tol<br \/>\nTarget:\u00a0 750 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 + Kick: 750<\/p>\n<ul>\n<li>2 x 100 FS on 1:45<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>100 FS Kick on 30<\/li>\n<li>50 FS Kick on 20<\/li>\n<li>2 x 25 FS on 20<\/li>\n<li>2 x 25 Underwater Dolphin on 30<\/li>\n<\/ul>\n<p>EN-2: 200<\/p>\n<ul>\n<li>4 x 50 IM Seq on 1:05<br \/>\nFL-BK, BK-BR, BR-FS, choice<br \/>\nNot sprint &#8211; just solid stroke<\/li>\n<\/ul>\n<p>Power 1:\u00a0 50<\/p>\n<ul>\n<li>4 x Dive Power Start 6 Strokes, Easy rest of 50<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>6 x (25 IM Sprint, 50 Easy) on 2:00<br \/>\n1-4 IM, 5-6 Choice<\/li>\n<\/ul>\n<p>Power 2:\u00a0 50<\/p>\n<ul>\n<li>4 x (Cruise 12.5m, Power Burst to wall, 25 Cruise)<\/li>\n<\/ul>\n<p>Swim Down 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>IM Day with no LA Tol Target:\u00a0 750 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov Warm Up:\u00a0 500m EN-1 + Kick: 750 2 x 100 FS on 1:45 100 BK on 2:00 2 x 100 IM on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2323\">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\/2323"}],"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=2323"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2323\/revisions"}],"predecessor-version":[{"id":2325,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2323\/revisions\/2325"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2323"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}