{"id":2761,"date":"2013-04-22T10:00:21","date_gmt":"2013-04-22T14:00:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2761"},"modified":"2013-04-23T10:38:56","modified_gmt":"2013-04-23T14:38:56","slug":"pre-taper-wk-11-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2761","title":{"rendered":"Pre-Taper &#8211; WK 1\/1 Monday"},"content":{"rendered":"<p>Slight reductions from last week &#8211; Race Pace Session + weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN 1\/2: 700 \/ 100<\/p>\n<ul>\n<li>2 x 100 FS on 1:45<\/li>\n<li>2\u00a0x 50 FS on 1:00<\/li>\n<li>2 x 25 FS on 30 Pick-up<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2\u00a0x 50 BK on 1:05<\/li>\n<li>2 x 25 BK on 35 Pick-up<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m<\/p>\n<ul>\n<li>3 x [(2 x 25 BK Sprint on *), 100 Easy]<br \/>\n*#1 on 1:00, #2 on 50, #3 on 45<\/li>\n<li>50 BK Sprint<\/li>\n<li>150 Easy<\/li>\n<li>3 x [(2 x 25\u00a0FS Sprint on *), 100 Easy]<br \/>\n*#1 on 1:00, #2 on 50, #3 on 45<\/li>\n<li>50 FS Sprint<\/li>\n<li>150 Easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LAP:\u00a0 100m Skipped &#8211; ran out of time<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x (25 IM Sprint, 25 Easy) on 1:30<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power:\u00a0 50<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x 12.5m Power Kick, easy rest of 50<\/span><\/li>\n<\/ul>\n<p>Swim Down 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Slight reductions from last week &#8211; Race Pace Session + weights Warm Up:\u00a0 500m EN 1\/2: 700 \/ 100 2 x 100 FS on 1:45 2\u00a0x 50 FS on 1:00 2 x 25 FS on 30 Pick-up 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2761\">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\/2761"}],"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=2761"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2761\/revisions"}],"predecessor-version":[{"id":2763,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2761\/revisions\/2763"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2761"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}