{"id":2776,"date":"2013-04-26T11:30:20","date_gmt":"2013-04-26T15:30:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2776"},"modified":"2013-04-26T23:56:23","modified_gmt":"2013-04-27T03:56:23","slug":"taper-21-days-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2776","title":{"rendered":"Taper &#8211; 21 Days Out &#8211; Friday"},"content":{"rendered":"<p>Reduced Race Pace session &#8211; plus weights (max weight for power on key lifts, one set on others)<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN 1\/2:\u00a0 400<\/p>\n<ul>\n<li>3 x 50 FS on 1:00, Desc 1-3 (38, 39, 37)<\/li>\n<li>2 x 25 FS Kick on 45 (27, 28)<\/li>\n<li>3 x 50 BK on 1:05, Desc 1-3\u00a0 (50, 47, 46)<\/li>\n<li>2 x 25 BK Kick on 45 (28, 27)<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m (700 Recov)<\/p>\n<ul>\n<li>BK Broken 100m as:<br \/>\n25m on 1:00 &#8211; 50m on 1:30 &#8211; 25m<br \/>\n( 17.5 &#8211; foot, 37 &#8211; foot, 18 &#8211; hand)<\/li>\n<li>100 Easy<\/li>\n<li>BK 50m Sprint (37 &#8211; foot)<\/li>\n<li>100 Easy<\/li>\n<li>BK Broken 50m as:<br \/>\n25m on 45 &#8211; 25m (16-foot, 17-hand)<\/li>\n<li>150 Easy<\/li>\n<li>FS Broken 100m as:<br \/>\n25m on 1:00 &#8211; 50m on 1:30 &#8211; 25m<br \/>\n(14-foot, 32-foot, 15-hand)<\/li>\n<li>100 Easy<\/li>\n<li>FS 50m Sprint (32-foot)<\/li>\n<li>100 Easy8<\/li>\n<li>FS Broken 50m\u00a0as:<br \/>\n\u00a025m on 45 &#8211; 25m (14-foot, 15-hand)<\/li>\n<li>150 Easy<\/li>\n<\/ul>\n<p>LAP\/Power:\u00a0 100<\/p>\n<ul>\n<li>4 x 25 IM Sprint, 25 Easy<br \/>\n(FL-18, BK-19, BR-20, FS-15)<\/li>\n<\/ul>\n<p>(tried kicking with power fins &#8211; killed bad knee)<\/p>\n<p>Swim Down:\u00a0 100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reduced Race Pace session &#8211; plus weights (max weight for power on key lifts, one set on others) Warm Up:\u00a0 500 EN 1\/2:\u00a0 400 3 x 50 FS on 1:00, Desc 1-3 (38, 39, 37) 2 x 25 FS Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2776\">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\/2776"}],"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=2776"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2776\/revisions"}],"predecessor-version":[{"id":2778,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2776\/revisions\/2778"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2776"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}