{"id":2546,"date":"2013-03-10T14:46:10","date_gmt":"2013-03-10T18:46:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2546"},"modified":"2013-03-18T21:06:15","modified_gmt":"2013-03-19T01:06:15","slug":"race-pace-wk16-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2546","title":{"rendered":"Race Prep &#8211; WK1\/6 Sunday"},"content":{"rendered":"<p>Start of a six week Race Pace Phase.<br \/>\nSunday will be used as a week &#8216;warm-up&#8217; so that Monday can be a solid R-P session.<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1200m<\/p>\n<ul>\n<li>4 x 25m FS on 30<\/li>\n<li>4\u00a0x 50m FS on on 1:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>100 FS Kick on 30<\/li>\n<li>4 x 25\u00a0IM kick\u00a0on 15 sec<\/li>\n<li>4 x 25 BK on 35<\/li>\n<li>4 x 50 BK on 1:15<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>100 BK Kick on 30<\/li>\n<li>4 x 25 IM Kick on 15 sec<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m ( 150 Recov)<\/p>\n<ul>\n<li>3\u00a0x (25 FS Sprint,\u00a025 Easy) on 1:30<\/li>\n<li>3\u00a0x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 0<br \/>\n(ran out of time &#8211; very busy March Break Sunday swim)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start of a six week Race Pace Phase. Sunday will be used as a week &#8216;warm-up&#8217; so that Monday can be a solid R-P session. Warm Up:\u00a0 500m EN-1:\u00a0 1200m 4 x 25m FS on 30 4\u00a0x 50m FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2546\">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\/2546"}],"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=2546"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2546\/revisions"}],"predecessor-version":[{"id":2595,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2546\/revisions\/2595"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2546"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}