{"id":2470,"date":"2013-02-12T11:30:05","date_gmt":"2013-02-12T16:30:05","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2470"},"modified":"2013-02-13T00:13:49","modified_gmt":"2013-02-13T05:13:49","slug":"specifics-wk1013-sprint-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2470","title":{"rendered":"Specifics &#8211; WK10\/13 Sprint &#8211; Tues"},"content":{"rendered":"<p>Target: 600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov<br \/>\nFS Focus<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1 + Kick: 600<\/p>\n<ul>\n<li>4 x 50 FS on 1:00 (swim 43)<\/li>\n<li>4 x 25 FS Kick on 15 sec<\/li>\n<li>4 x 50 BK on 1:05 (swim 52)<\/li>\n<li>4 x 25 BK Kick on 15 sec<\/li>\n<\/ul>\n<p>LAP FS: 150m<\/p>\n<ul>\n<li>6 x (25 FS Sprint, 50 Easy) on 2:00 (avg 13.5-15sec)<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power: 50m &#8211; Skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">2 x FS Dive + breakout, rest of 50 Easy<\/span><\/li>\n<li><span style=\"color: #ff6600;\">2 x Power FS Flags in\/Flags out, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>LA Tol: 300m<\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">100 FS Sprint for time, 150 Easy &#8211; Skipped<\/span><\/li>\n<li>4 x (50 FS Sprint, 100 Easy) on 3:30<br \/>\n(31.5, 32, 32, 31.5)<\/li>\n<\/ul>\n<p>Swim Down: 200m Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Target: 600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov FS Focus Warm Up: 500m EN-1 + Kick: 600 4 x 50 FS on 1:00 (swim 43) 4 x 25 FS Kick on 15 sec 4 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2470\">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\/2470"}],"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=2470"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2470\/revisions"}],"predecessor-version":[{"id":2472,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2470\/revisions\/2472"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2470"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}