{"id":2344,"date":"2013-01-16T06:00:36","date_gmt":"2013-01-16T11:00:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2344"},"modified":"2013-01-17T00:25:41","modified_gmt":"2013-01-17T05:25:41","slug":"specifics-wk613-sprint-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2344","title":{"rendered":"Specifics &#8211; WK6\/13 Sprint &#8211; Wed"},"content":{"rendered":"<p>6am East Bayfield session &#8211; IM Day with no LA Tol<br \/>\nTarget: 800 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1 + Kick: 800<\/p>\n<ul>\n<li>2 x 100 FS on 1:45<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>8\u00a0x 25\u00a0IM seq Kick\u00a0on 20<\/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: 50<\/p>\n<ul>\n<li>4 x Block Dive Power Start 6 Strokes,<br \/>\nEasy rest of 50 (done after LAP)<\/li>\n<\/ul>\n<p>LAP: 150<\/p>\n<ul>\n<li>6 x (25 IM Sprint, 50 Easy) on 2:00<br \/>\n1-4 IM, 5-6 Choice &#8211; Block Start<\/li>\n<\/ul>\n<p>Power 2: 50<\/p>\n<ul>\n<li>4 x (Cruise 12.5m, Power Burst to wall, 25 Cruise)<br \/>\nBlock Start<\/li>\n<\/ul>\n<p>Swim Down 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6am East Bayfield session &#8211; IM Day with no LA Tol Target: 800 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov Warm Up: 500m EN-1 + Kick: 800 2 x 100 FS on 1:45 2 x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2344\">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\/2344"}],"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=2344"}],"version-history":[{"count":11,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2344\/revisions"}],"predecessor-version":[{"id":2354,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2344\/revisions\/2354"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2344"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}