{"id":2713,"date":"2013-04-11T07:30:26","date_gmt":"2013-04-11T11:30:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2713"},"modified":"2013-04-11T22:52:13","modified_gmt":"2013-04-12T02:52:13","slug":"race-prep-wk-56-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2713","title":{"rendered":"Race Prep &#8211; WK 5\/6 Thursday"},"content":{"rendered":"<p>Starts Session &#8211; early morning East Bayfield<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1:\u00a0 900m<\/p>\n<ul>\n<li>3 x 100 FS on 1:45<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>100 IM on 2:00<\/li>\n<li>4 x 50 Kick on 1:20<\/li>\n<\/ul>\n<p>LAP:\u00a0 300<\/p>\n<ul>\n<li>4 x (25 FS Dive, 25 Easy)<\/li>\n<li>4 x (25 BK Dive, 25 Easy)<\/li>\n<li>4 x (25 IM Dive, 25 Easy)<\/li>\n<\/ul>\n<p>Power:\u00a0 100<\/p>\n<ul>\n<li>2 x 12.5 FS Power Dive, easy rest of 50<\/li>\n<li>2 x 12.5 BK Power Dive, easy rest of 50<\/li>\n<li>4 x Flags In\/Out, easy rest of 50<br \/>\nMix strokes<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starts Session &#8211; early morning East Bayfield Warm Up:\u00a0 700m EN-1:\u00a0 900m 3 x 100 FS on 1:45 3 x 100 BK on 2:00 100 IM on 2:00 4 x 50 Kick on 1:20 LAP:\u00a0 300 4 x (25 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2713\">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\/2713"}],"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=2713"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2713\/revisions"}],"predecessor-version":[{"id":2718,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2713\/revisions\/2718"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2713"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2713"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2713"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}