{"id":2551,"date":"2013-03-11T11:30:00","date_gmt":"2013-03-11T15:30:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2551"},"modified":"2013-03-18T21:06:28","modified_gmt":"2013-03-19T01:06:28","slug":"race-pace-wk16-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2551","title":{"rendered":"Race Prep &#8211; WK1\/6 Monday"},"content":{"rendered":"<p>Key Session &#8211; based on Race Pace Sets<br \/>\nWeights session after the pool<\/p>\n<p>Warm Up:\u00a0 700<\/p>\n<p>EN-1\/2: 300<\/p>\n<ul>\n<li>3 x 50 FS Desc 1-3 on 1:00<\/li>\n<li>3 x 50 BK Desc 1-3 on 1:00<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m<\/p>\n<ul>\n<li>4\u00a0x 25m FS Sprint on 1:00<br \/>\nAlternate Dive, Push starts (tough set)<\/li>\n<li>150m\u00a0Easy (as 25 Fin kick, 25 Swim)<\/li>\n<li>4\u00a0x 12.5m FS Sprint on 30 sec<\/li>\n<li>1 min rest<\/li>\n<li>4 x 12.5m FS Sprint on 45 sec<\/li>\n<li>300 Easy<\/li>\n<li>4 x 25m\u00a0BK Sprint on 1:00<br \/>\nPush starts<\/li>\n<li>150m Easy (as 25 Fin kick, 25 Swim)<\/li>\n<li>4\u00a0x 12.5m\u00a0BK Sprint on 45 sec<\/li>\n<li>1 min rest<\/li>\n<li>4 x 12.5m BK Sprint on 45 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Key Session &#8211; based on Race Pace Sets Weights session after the pool Warm Up:\u00a0 700 EN-1\/2: 300 3 x 50 FS Desc 1-3 on 1:00 3 x 50 BK Desc 1-3 on 1:00 Race Pace:\u00a0 400m 4\u00a0x 25m FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2551\">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\/2551"}],"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=2551"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2551\/revisions"}],"predecessor-version":[{"id":2596,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2551\/revisions\/2596"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2551"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}