{"id":2692,"date":"2013-04-07T16:00:15","date_gmt":"2013-04-07T20:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2692"},"modified":"2013-04-07T20:45:10","modified_gmt":"2013-04-08T00:45:10","slug":"race-prep-wk-56-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2692","title":{"rendered":"Race Prep &#8211; WK 5\/6 Sunday"},"content":{"rendered":"<p>Start of Week 5 of the Race Preparation Phase &#8211; Aerobic warm-up session for the week<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1 900m<\/p>\n<ul>\n<li>3 x 100 FS (Pull, Fins, Swim) on 1:45<\/li>\n<li>2 x 50 FS Kick 15<\/li>\n<li>3 x 100 BK all swim on 2:00<\/li>\n<li>2 x 50 BK Kick on 15<\/li>\n<li>100 IM<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0<\/p>\n<ul>\n<li>4 x 150m FS on 3:00<br \/>\nswum as 50m in 35, 100m in 1:30 (~2:05)<\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>2 x 12.5m Power BK Kick, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start of Week 5 of the Race Preparation Phase &#8211; Aerobic warm-up session for the week Warm Up:\u00a0 700m EN-1 900m 3 x 100 FS (Pull, Fins, Swim) on 1:45 2 x 50 FS Kick 15 3 x 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2692\">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\/2692"}],"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=2692"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2692\/revisions"}],"predecessor-version":[{"id":2697,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2692\/revisions\/2697"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2692"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}