{"id":2792,"date":"2013-04-29T11:37:23","date_gmt":"2013-04-29T15:37:23","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2792"},"modified":"2013-04-29T18:07:16","modified_gmt":"2013-04-29T22:07:16","slug":"taper-18-days-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2792","title":{"rendered":"Taper &#8211; 18 Days Out &#8211; Monday"},"content":{"rendered":"<p>Race Pace Session + weights for power and maintenance<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 300<\/p>\n<ul>\n<li>2 x 50\u00a0FS on 1:00<\/li>\n<li>2 x 50 BK on 1:05<\/li>\n<li>50 FL-BK, 50 BR-FS on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace: 300m<\/p>\n<ul>\n<li>50 BK (1st 50 of 100), 100 Easy<\/li>\n<li>50 BK (2nd 50 of 100), 100 Easy<\/li>\n<li>25 BK on 1:00 &#8211; 25 BK (as broken 50), 50 Easy<\/li>\n<li>150 BK Drills<\/li>\n<li>50 FS, 100 Easy<\/li>\n<li>50 FS, 100 Easy<\/li>\n<li>25 FS on 1:00, 25 FS, 100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 IM seq Sprint, 25 Easy Next IM Seq) on 1:30+<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Session + weights for power and maintenance Warm Up:\u00a0 500m EN-1:\u00a0 300 2 x 50\u00a0FS on 1:00 2 x 50 BK on 1:05 50 FL-BK, 50 BR-FS on 1:10 50 Easy Race Pace: 300m 50 BK (1st 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2792\">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\/2792"}],"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=2792"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2792\/revisions"}],"predecessor-version":[{"id":2794,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2792\/revisions\/2794"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2792"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}