{"id":2698,"date":"2013-04-08T11:30:43","date_gmt":"2013-04-08T15:30:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2698"},"modified":"2013-04-08T22:55:48","modified_gmt":"2013-04-09T02:55:48","slug":"race-prep-wk-56-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2698","title":{"rendered":"Race Prep &#8211; WK 5\/6 Monday"},"content":{"rendered":"<p>Race Pace session &#8211; for 50&#8217;s &#8211; plus weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN 1\/2:\u00a0 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 25 Kick on 20<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>5\u00a0x 25 BK Sprint on 1:00 (1x Dive, 4x Push)<\/li>\n<li>150 Easy<\/li>\n<li>3\u00a0x 25 BK Sprint on 50 sec (1x Dive, 2x Push)<\/li>\n<li>150 Easy<\/li>\n<li>2 x 25 BK Sprint on 45 sec (1x Dive, 1x Push)<br \/>\n(16, 16)<\/li>\n<li>200 Easy<\/li>\n<li>5 x 25 FS Sprint on 1:00 (1x Dive, 4x Push)<\/li>\n<li>150 Easy<\/li>\n<li>3 x 25 FS Sprint on 50 sec (1x Dive, 2x Push)<\/li>\n<li>150 Easy<\/li>\n<li>2 x 25 FS Sprint on 45 sec (1x Dive, 1x Push)<br \/>\n(14, 15)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 50 <span style=\"color: #ff6600;\">(dropped 2x)<\/span><\/p>\n<ul>\n<li>2\u00a0x (25 IM Sprint, 25 Easy) on 1:30 (FL, BR)<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power:\u00a0 25 &#8211; skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">2 x 12.5m BK Dolphin, 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 50&#8217;s &#8211; plus weights Warm Up:\u00a0 500m EN 1\/2:\u00a0 500m 4 x 50 FS on 1:00, Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 25 Kick on 20 50 Easy Race &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2698\">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\/2698"}],"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=2698"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2698\/revisions"}],"predecessor-version":[{"id":2700,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2698\/revisions\/2700"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2698"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}