{"id":2618,"date":"2013-03-22T19:30:09","date_gmt":"2013-03-22T23:30:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2618"},"modified":"2013-03-23T12:22:35","modified_gmt":"2013-03-23T16:22:35","slug":"race-prep-wk-26-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2618","title":{"rendered":"Race Prep &#8211; WK 2\/6 Friday"},"content":{"rendered":"<p>Hardest Race Pace session for the week + weights<br \/>\nNoon Swim Cancelled due to staffing!!!<br \/>\nHad to return to the base at 7:30pm for a rush 1-hr session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2:\u00a0 400m<\/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:\u00a0 400m<\/p>\n<ul>\n<li>100m BK for time\u00a0 (1:19)<\/li>\n<li>200 Easy<\/li>\n<li>2 x (50 BK Sprint, 100 Easy) on 3:30 (36, 35)<\/li>\n<li>100 Easy<\/li>\n<li>100 FS for time (1:11)<\/li>\n<li>200 Easy<\/li>\n<li>2 x (50 FS Sprint, 100 Easy) on 3:30 (30, 30.5)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LAP:\u00a0 100m (100 Easy) Skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">2 x 25 BK Sprint, 25 Easy<\/span><\/li>\n<li><span style=\"color: #ff6600;\">2 x 25 FS Sprint, 25 Easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power:\u00a0 50 (150 Recov)<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x power turn at 25m mix, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hardest Race Pace session for the week + weights Noon Swim Cancelled due to staffing!!! Had to return to the base at 7:30pm for a rush 1-hr session Warm Up:\u00a0 500m EN-1\/2:\u00a0 400m 4 x 50 FS Desc 1-4 on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2618\">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\/2618"}],"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=2618"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2618\/revisions"}],"predecessor-version":[{"id":2621,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2618\/revisions\/2621"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2618"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}