{"id":2579,"date":"2013-03-17T00:39:21","date_gmt":"2013-03-17T04:39:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2579"},"modified":"2013-03-18T21:07:42","modified_gmt":"2013-03-19T01:07:42","slug":"race-pace-wk-26-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2579","title":{"rendered":"Race Prep &#8211; WK 2\/6 Sunday"},"content":{"rendered":"<p>Week Two of\u00a0the Race Pace Phase.<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1: 1300m<\/p>\n<ul>\n<li>4 x 50m FS on on 1:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>4 x 25\u00a0FS \u00a0kick on 15 sec<\/li>\n<li>4 x 50 BK on 1:15<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>4 x 25\u00a0BK Kick on 15 sec<\/li>\n<li>6 x 50 IM Seq on 1:10<\/li>\n<\/ul>\n<p>LAP: 150m ( 150 Recov)<\/p>\n<ul>\n<li>2\u00a0x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<li>2\u00a0x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<li>25 FL Sprint, 25 Easy on 1:30<\/li>\n<li>25 BR Sprint, 25 Easy<\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week Two of\u00a0the Race Pace Phase. Warm Up: 500m EN-1: 1300m 4 x 50m FS on on 1:00 2 x 100 FS on 1:45 4 x 25\u00a0FS \u00a0kick on 15 sec 4 x 50 BK on 1:15 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2579\">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\/2579"}],"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=2579"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2579\/revisions"}],"predecessor-version":[{"id":2601,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2579\/revisions\/2601"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2579"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}