{"id":2756,"date":"2013-04-17T19:48:34","date_gmt":"2013-04-17T23:48:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2756"},"modified":"2013-04-17T19:48:34","modified_gmt":"2013-04-17T23:48:34","slug":"race-prep-wk-66-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2756","title":{"rendered":"Race Prep &#8211; WK 6\/6 Thursday"},"content":{"rendered":"<p>East Bayfield &#8211; early morning session &#8211; easy plus starts\/short speed work<\/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>East Bayfield &#8211; early morning session &#8211; easy plus starts\/short speed work 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 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2756\">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\/2756"}],"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=2756"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2756\/revisions"}],"predecessor-version":[{"id":2758,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2756\/revisions\/2758"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2756"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}