{"id":2587,"date":"2013-03-18T11:30:51","date_gmt":"2013-03-18T15:30:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2587"},"modified":"2013-03-18T21:05:55","modified_gmt":"2013-03-19T01:05:55","slug":"race-prep-wk-26-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2587","title":{"rendered":"Race Prep &#8211; WK 2\/6 Monday"},"content":{"rendered":"<p>Race Pace session &#8211; with Ian\u00a0 + Weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2: 300m\/100m<\/p>\n<ul>\n<li>4 x 50 FS Desc 1-4 on 1:00<\/li>\n<li>4 x 50 BK Desc 1-4 on 1:05<\/li>\n<\/ul>\n<p>Race Pace: 400m (550 Recov)<\/p>\n<ul>\n<li>4 x 25 FS Sprint on 1:00<\/li>\n<li>150 Easy Mix<\/li>\n<li>6 x 12.5m FS Sprint on 35<\/li>\n<li>1 min rest<\/li>\n<li>2 x 12.5m FS Sprint on 40<\/li>\n<li>300 Easy<\/li>\n<li>4 x 25 BK Sprint on 1:00<\/li>\n<li>150 Easy Mix<\/li>\n<li>6 x 12.5m BK Sprint on 45<\/li>\n<li>1 min rest<\/li>\n<li>2 x 12.5m BK Sprint on 45<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m (100m)<\/p>\n<ul>\n<li>50 FS Sprint, 50 Easy on 2:00<\/li>\n<li>50 BK Sprint, 50 Easy on 2:00<\/li>\n<\/ul>\n<p>Power:\u00a0 25m<\/p>\n<ul>\n<li>50 FS\u00a0with Power turn at 25<\/li>\n<li>50 BK with Power turn at 25<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace session &#8211; with Ian\u00a0 + Weights Warm Up:\u00a0 500m EN-1\/2: 300m\/100m 4 x 50 FS Desc 1-4 on 1:00 4 x 50 BK Desc 1-4 on 1:05 Race Pace: 400m (550 Recov) 4 x 25 FS Sprint on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2587\">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\/2587"}],"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=2587"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2587\/revisions"}],"predecessor-version":[{"id":2590,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2587\/revisions\/2590"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2587"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}