{"id":2663,"date":"2013-04-01T08:15:06","date_gmt":"2013-04-01T12:15:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2663"},"modified":"2013-04-02T10:18:12","modified_gmt":"2013-04-02T14:18:12","slug":"race-prep-wk-46-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2663","title":{"rendered":"Race Prep &#8211; WK 4\/6 Monday"},"content":{"rendered":"<p>Early morning East Bayfield Session<br \/>\nStart of three weeks of hard Race Prep training leading to National&#8217;s taper<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2:\u00a0 500m<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, Desc 1-5<\/li>\n<li>5 x 50 BK on 1:05, Desc 1-5<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 200m (300 Recov)<br \/>\nRP work for 50m<\/p>\n<ul>\n<li>4\u00a0x 25m FS Sprint on 1:00<br \/>\n1x Dive &#8211; target 13.5s<br \/>\n3x Push &#8211; target 14.5s<\/li>\n<li>150m Easy<\/li>\n<li><span style=\"color: #ff6600;\">4 x 25m FS Sprint on 1:00<br \/>\n1x Dive, 3x Push<\/span><\/li>\n<li><span style=\"color: #ff6600;\">200 Easy<\/span><\/li>\n<li>4x 25m BK Sprint on 1:00<br \/>\n1x Dive &#8211; target 16s<br \/>\n3x Push &#8211; target 17s<\/li>\n<li>150 Easy<\/li>\n<li><span style=\"color: #ff6600;\">4 x 25m BK Sprint on 1:00<br \/>\n1x Dive, 3x Push<\/span><\/li>\n<li><span style=\"color: #ff6600;\">200 Easy<\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 IM seq Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Early morning East Bayfield Session Start of three weeks of hard Race Prep training leading to National&#8217;s taper Warm Up:\u00a0 500m EN-1\/2:\u00a0 500m 5 x 50 FS on 1:00, Desc 1-5 5 x 50 BK on 1:05, Desc 1-5 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2663\">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\/2663"}],"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=2663"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2663\/revisions"}],"predecessor-version":[{"id":2665,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2663\/revisions\/2665"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2663"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}