{"id":2681,"date":"2013-04-05T11:30:58","date_gmt":"2013-04-05T15:30:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2681"},"modified":"2013-04-06T00:17:27","modified_gmt":"2013-04-06T04:17:27","slug":"race-prep-wk-46-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2681","title":{"rendered":"Race Prep &#8211; WK 4\/6 Friday"},"content":{"rendered":"<p>Race Pace Time Trial Session &#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>2 x 50 IM on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>100 BK for time (1:16.5)<\/li>\n<li>150 Easy<\/li>\n<li>50 BK Sprint\u00a0Dive on 1:30, aim 36 (act 36)<\/li>\n<li>50 BK Sprint Push, aim 37 (act 38)<\/li>\n<li>150 Easy<\/li>\n<li>100 FS for time (1:11 &#8211; and really tough)<\/li>\n<li>150 Easy<\/li>\n<li>50 FS Sprint Dive on 1:30, aim 30.5 (act 31)<\/li>\n<li>50 FS Sprint Push, aim 32 (act 34)<\/li>\n<li>150 Easy<\/li>\n<li>100 IM for time (1:22)<\/li>\n<li>150 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 IM Seq, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Time Trial Session &#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 2 x 50 IM on 1:10 50 Easy Race Pace:\u00a0 500m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2681\">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\/2681"}],"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=2681"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2681\/revisions"}],"predecessor-version":[{"id":2687,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2681\/revisions\/2687"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2681"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}