{"id":2475,"date":"2013-02-13T11:30:10","date_gmt":"2013-02-13T16:30:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2475"},"modified":"2013-02-15T15:27:39","modified_gmt":"2013-02-15T20:27:39","slug":"specifics-wk1013-sprint-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2475","title":{"rendered":"Specifics &#8211; WK10\/13 Sprint &#8211; Wed"},"content":{"rendered":"<p>IM Session &#8211; &#8216;easy&#8217;<br \/>\nTarget: 800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1 + EN-2 + Kick: 900m<\/p>\n<ul>\n<li>6 x (50 IM seq) on 1:05 &#8211; 1 min break after\u00a0first 3<br \/>\n2x (FL-BK, BK-BR, BR-FS)<\/li>\n<li>50 Easy<\/li>\n<li>4 x 25 Kick IM seq on 15 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 15 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: 200m<\/p>\n<ul>\n<li>8\u00a0x (25 IM Sprint, 50 Easy) on 2:00++<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power: 100m &#8211; skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x Power\u00a0Flags In\/Out easy rest of 50<\/span><\/li>\n<li><span style=\"color: #ff6600;\">4\u00a0x Power Dolphin easy rest of 50<\/span><\/li>\n<\/ul>\n<p>Swim Down: 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>IM Session &#8211; &#8216;easy&#8217; Target: 800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov Warm Up: 500m EN-1 + EN-2 + Kick: 900m 6 x (50 IM seq) on 1:05 &#8211; 1 min break after\u00a0first 3 2x (FL-BK, BK-BR, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2475\">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\/2475"}],"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=2475"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2475\/revisions"}],"predecessor-version":[{"id":2480,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2475\/revisions\/2480"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2475"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}