{"id":2558,"date":"2013-03-12T12:55:11","date_gmt":"2013-03-12T16:55:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2558"},"modified":"2013-03-13T20:45:31","modified_gmt":"2013-03-14T00:45:31","slug":"race-pace-wk-16-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2558","title":{"rendered":"Race Pace &#8211; WK 1\/6 Wednesday"},"content":{"rendered":"<p>Broken Swims focus<br \/>\nWeights session after pool<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>EN-1\/2:\u00a0 400m<\/p>\n<ul>\n<li>4 x 50 FS on 1:00 Desc 1-4<\/li>\n<li>4 x 50 BK on 1:05 Desc 1-4<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m (500m Recov)<\/p>\n<ul>\n<li>2\u00a0x through for BK *aim for 100m splits of 1:15*:<br \/>\n&#8211; 25m BK Dive Start to Foot touch (18)\u00a0on 45 sec<br \/>\n&#8211; 25m BK Push to Foot touch (19)\u00a0on 45<br \/>\n&#8211; 25m BK Push to Foot touch (19)\u00a0on 45<br \/>\n&#8211; 25m BK Push to Hand touch (19)<br \/>\n&#8211; 150m Easy<\/li>\n<li>200m Easy<\/li>\n<li>2 x through for\u00a0FS *aim for 100m splits of 1:05*:<br \/>\n&#8211; 25m\u00a0FS Dive Start to Foot touch (15.5) on 45 sec<br \/>\n&#8211; 25m\u00a0FS Push to Foot touch (16.5) on 45<br \/>\n&#8211; 25m\u00a0FS Push to Foot touch (16.5) on 45<br \/>\n&#8211; 25m\u00a0FS Push to Hand touch (16.5)<br \/>\n&#8211; 150m Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 37.5m (112.5 Recov)<\/p>\n<ul>\n<li>2\u00a0x Power Dive\/Breakout\u00a0FL\/BR, easy rest of 50<\/li>\n<li>1\u00a0x BK Power Kick 12.5m, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Broken Swims focus Weights session after pool Warm Up:\u00a0 800m EN-1\/2:\u00a0 400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:\u00a0 400m (500m Recov) 2\u00a0x through for BK *aim for 100m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2558\">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\/2558"}],"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=2558"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2558\/revisions"}],"predecessor-version":[{"id":2560,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2558\/revisions\/2560"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2558"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}