{"id":2728,"date":"2013-04-14T16:00:24","date_gmt":"2013-04-14T20:00:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2728"},"modified":"2013-04-14T22:33:58","modified_gmt":"2013-04-15T02:33:58","slug":"race-prep-wk-66-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2728","title":{"rendered":"Race Prep &#8211; WK 6\/6 Sunday"},"content":{"rendered":"<p>Last week of Race Prep &#8211; kick-off session<\/p>\n<p>Warm Up:\u00a0 700<\/p>\n<p>EN-1:\u00a0 800<\/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>4 x 50 Kick Fins on 1:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>4 x (25 BK Sprint, 25 Easy) on 1:30<br \/>\n*Ascend Stroke Rate 1-4 (18, 17, 16, 16)<\/li>\n<li>50 Easy<\/li>\n<li>4 x (25 FS Sprint, 25 Easy on 1:30<br \/>\n*Ascend Stroke Rate 1-4 (16, 16, 14, 14)<\/li>\n<\/ul>\n<p>Power:\u00a0 25<\/p>\n<ul>\n<li>2 x 12.5m BK Dolphin Max, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last week of Race Prep &#8211; kick-off session Warm Up:\u00a0 700 EN-1:\u00a0 800 3 x 100 FS on 1:45 3 x 100 BK on 2:00 4 x 50 Kick Fins on 1:00 LAP:\u00a0 200 4 x (25 BK Sprint, 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2728\">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\/2728"}],"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=2728"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2728\/revisions"}],"predecessor-version":[{"id":2731,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2728\/revisions\/2731"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2728"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2728"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2728"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}