{"id":2604,"date":"2013-03-20T11:30:59","date_gmt":"2013-03-20T15:30:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2604"},"modified":"2013-03-20T21:23:24","modified_gmt":"2013-03-21T01:23:24","slug":"race-prep-wk-26-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2604","title":{"rendered":"Race Prep &#8211; WK 2\/6 Wednesday"},"content":{"rendered":"<p>Main Race Pace session day &#8211; Broken 100 Swims + weights &#8211; with Yves<\/p>\n<p>Warm Up:\u00a0 500m<\/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; 50m BK Push to Foot touch (38)\u00a0on 1:30<br \/>\n&#8211; 25m BK Push to Hand touch (19)<br \/>\n&#8211; 150m Easy<\/li>\n<li>100m 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; 50m\u00a0FS Push to Foot touch (33) on 1:30<br \/>\n&#8211; 25m\u00a0FS Push to Hand touch (16.5)<br \/>\n&#8211; 150m Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (200 Recov)<\/p>\n<ul>\n<li>4 x (25 Sprint IM seq, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power:\u00a0 50m (150 Recov) &#8211; Skipped &#8211; legs too baked<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">2 x FS Power Kick 12.5m, easy rest of 50<\/span><\/li>\n<li><span style=\"color: #ff6600;\">2\u00a0x BK Power Kick 12.5m, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Main Race Pace session day &#8211; Broken 100 Swims + weights &#8211; with Yves Warm Up:\u00a0 500m 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) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2604\">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\/2604"}],"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=2604"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2604\/revisions"}],"predecessor-version":[{"id":2607,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2604\/revisions\/2607"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2604"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}