{"id":2719,"date":"2013-04-12T11:30:56","date_gmt":"2013-04-12T15:30:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2719"},"modified":"2013-04-12T22:11:47","modified_gmt":"2013-04-13T02:11:47","slug":"race-prep-wk-56-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2719","title":{"rendered":"Race Prep &#8211; WK 5\/6 Friday"},"content":{"rendered":"<p>Last session of the week &#8211; Time Trials and 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>2 x 50 IM on 1:05<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>100 BK for time (1:19)<\/li>\n<li>150 Easy<\/li>\n<li>50 BK Sprint\u00a0Dive on 1:15 (37)<\/li>\n<li>50 BK Sprint Push (39)<\/li>\n<li>150 Easy<\/li>\n<li>100 FS for time (1:10)<\/li>\n<li>150 Easy<\/li>\n<li>50 FS Sprint Dive on 1:15 (33)<\/li>\n<li>50 FS Sprint Push, aim (33.5 &#8211; higher stroke rate)<\/li>\n<li>150 Easy<\/li>\n<li>100 IM for time (1:24)<\/li>\n<li>150 Easy<br \/>\n<span style=\"color: #ff0000;\">Tough session &#8211; all Time-Trial swims were &gt; than last week<br \/>\nBroken 100&#8217;s were on less rest<\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 IM Sprint, 25 Easy) on 1:30<br \/>\n(FL-16, BK-16.5, BR-20, FS-13)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last session of the week &#8211; Time Trials and 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 2 x 50 IM on 1:05 Race Pace:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2719\">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\/2719"}],"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=2719"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2719\/revisions"}],"predecessor-version":[{"id":2725,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2719\/revisions\/2725"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2719"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}