{"id":2672,"date":"2013-04-03T11:30:51","date_gmt":"2013-04-03T15:30:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2672"},"modified":"2013-04-06T00:17:48","modified_gmt":"2013-04-06T04:17:48","slug":"race-prep-wk-46-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2672","title":{"rendered":"Race Prep &#8211; WK 4\/6 Wednesday"},"content":{"rendered":"<p>Race Pace Session &#8211; for 100&#8217;s &#8211; then weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2 500m<\/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<li>4 x 50 IM on 1:15<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>2 x {<br \/>\n&#8211; 50 BK Dive start (aim 36) on 1:30<br \/>\n&#8211; 50 BK Push Start (aim 37)<br \/>\n(36+39, 37+38)<br \/>\n&#8211; 100 Easy }<\/li>\n<li>50 BK Max Speed (34.5)<\/li>\n<li>200 Easy<\/li>\n<li>2 x {<br \/>\n&#8211; 50\u00a0FS Dive start (aim 30.5) on 1:15<br \/>\n&#8211; 50\u00a0FS Push Start (aim 32)<br \/>\n(31+34, 32+34)<br \/>\n&#8211; 100 Easy }<\/li>\n<li>50\u00a0FS Max Speed (30)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP:<\/p>\n<ul>\n<li>2\u00a0x (25 IM Sprint, 25 Easy) on 1:30<br \/>\n<span style=\"color: #ff6600;\">(skipped 2x ,pre)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power: skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (12.5 Power Kick, easy rest of 50)<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Session &#8211; for 100&#8217;s &#8211; then weights Warm Up:\u00a0 500m EN-1\/2 500m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 50 IM on 1:15 Race Pace:\u00a0 500m 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2672\">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\/2672"}],"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=2672"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2672\/revisions"}],"predecessor-version":[{"id":2688,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2672\/revisions\/2688"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2672"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}