{"id":2331,"date":"2013-01-11T11:30:15","date_gmt":"2013-01-11T16:30:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2331"},"modified":"2013-01-11T15:15:10","modified_gmt":"2013-01-11T20:15:10","slug":"specifics-wk513-sprint-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2331","title":{"rendered":"Specifics &#8211; WK5\/13 Sprint &#8211; Fri"},"content":{"rendered":"<p>BK main LA Tol session &#8211; noon Borden<br \/>\nTarget:\u00a0 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 + Kick: 600m<\/p>\n<ul>\n<li>2 x 50 FS on 1:00<\/li>\n<li>2 x 50 BK on 1:05<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>100 BK Kick<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP for FS:\u00a0 150 (300 Recov)<\/p>\n<ul>\n<li>6 x (25 FS Sprint, 50 Easy on 2:00)<br \/>\nmost 14&#8217;s<\/li>\n<\/ul>\n<p>Power for BK:\u00a0 50m (150 Recov)<\/p>\n<ul>\n<li>4 x (BK Start + break-out + 6 strokes, easy rest of 50 + rest)<\/li>\n<\/ul>\n<p>LA tol for BK:\u00a0 275m (625 Recov)<\/p>\n<ul>\n<li>100 BK Sprint for time, 150 Easy<br \/>\n1:18<\/li>\n<li>75 BK Sprint, 175 Easy<br \/>\n59<\/li>\n<li><span style=\"color: #ff6600;\">2 x (50 BK Sprint, 150 Easy) skipped<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m++ to fully flush &#8211; so not stiff for racing Sat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>BK main LA Tol session &#8211; noon Borden Target:\u00a0 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov Warm Up:\u00a0 500m EN-1 + Kick: 600m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2331\">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\/2331"}],"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=2331"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2331\/revisions"}],"predecessor-version":[{"id":2333,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2331\/revisions\/2333"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2331"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}