{"id":2450,"date":"2013-02-06T11:30:34","date_gmt":"2013-02-06T16:30:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2450"},"modified":"2013-02-06T21:20:27","modified_gmt":"2013-02-07T02:20:27","slug":"specifics-wk913-sprint-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2450","title":{"rendered":"Specifics &#8211; WK9\/13 Sprint &#8211; Wed"},"content":{"rendered":"<p>IM Session &#8211; with Ian, Chris and Yves<br \/>\nTarget:\u00a0 800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 + EN-2 + Kick:\u00a0 900m<\/p>\n<ul>\n<li>6 x (50 IM seq) on 1:05<br \/>\n2x (FL-BK, BK-BR, BR-FS)<\/li>\n<li>4 x 25 Kick IM seq on 10 sec<\/li>\n<li>4 x 50 FS on 1:00, Desc 1-4 (eg 42-38)<\/li>\n<li>50 Easy<\/li>\n<li>4 x 25 Kick IM seq on 10 sec<\/li>\n<li>4 x 50 BK on 1:05, Desc 1-4 (eg 47-42)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 175m<\/p>\n<ul>\n<li>7 x (25 IM Sprint, 50 Easy) on 2:00<br \/>\n4 x IM seq, 3 choice mix<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 100m<\/p>\n<ul>\n<li>4 x Power Dive\/Breakout &#8211; IM seq<br \/>\neasy rest of 50<\/li>\n<li><span style=\"color: #ff6600;\"><span style=\"text-decoration: line-through;\">4 x<\/span><\/span> 2 x Choice Power Flags in\/out<br \/>\neasy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>IM Session &#8211; with Ian, Chris and Yves Target:\u00a0 800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov Warm Up:\u00a0 500m EN-1 + EN-2 + Kick:\u00a0 900m 6 x (50 IM seq) on 1:05 2x (FL-BK, BK-BR, BR-FS) 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2450\">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\/2450"}],"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=2450"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2450\/revisions"}],"predecessor-version":[{"id":2452,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2450\/revisions\/2452"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2450"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}