{"id":2707,"date":"2013-04-10T11:30:53","date_gmt":"2013-04-10T15:30:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2707"},"modified":"2013-04-10T18:16:44","modified_gmt":"2013-04-10T22:16:44","slug":"race-prep-wk-56-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2707","title":{"rendered":"Race Prep &#8211; WK 5\/6 Wednesday"},"content":{"rendered":"<p>Race Pace session for 100&#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 sec<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500<\/p>\n<ul>\n<li>50 BK &#8211;\u00a0ON 1:30\u00a050 BK &#8211; 100 Easy (36-38)<\/li>\n<li>50 BK &#8211; ON 1:20 50 BK &#8211; 100 Easy (37-40)<\/li>\n<li>50 BK Max (34)<\/li>\n<li>200 Easy<\/li>\n<li>50 FS &#8211;\u00a0ON 1:20 50 FS &#8211; 100 Easy (32-34)<\/li>\n<li>50 FS &#8211; ON 1:10 50 FS &#8211; 100 Easy (31-35)<\/li>\n<li>50 FS Max (30.3)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LAP:\u00a0 100 (skipped)<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (25 IM, 25 Easy) on 1:30<br \/>\nInclude Turn and swim next stroke Easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power:\u00a0 25<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">2 x 12.5m Power BK Dolphin, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace session for 100&#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 sec Race Pace:\u00a0 500 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2707\">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\/2707"}],"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=2707"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2707\/revisions"}],"predecessor-version":[{"id":2712,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2707\/revisions\/2712"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2707"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}