{"id":2800,"date":"2013-05-01T00:14:29","date_gmt":"2013-05-01T04:14:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2800"},"modified":"2013-05-01T21:47:05","modified_gmt":"2013-05-02T01:47:05","slug":"taper-16-days-out-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2800","title":{"rendered":"Taper &#8211; 16 Days Out &#8211; Wednesday"},"content":{"rendered":"<p>Speed Session &#8211; plus last Power + maintenance weights<\/p>\n<p>Warm Up:\u00a0 900m<\/p>\n<p>EN-1:\u00a0 200m<\/p>\n<ul>\n<li>2 x 50 FS on 1:00<\/li>\n<li>2 x 50 BK on 1:05<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP \/ Power:\u00a0 250m (xx Recov)<\/p>\n<ul>\n<li>2 x (25 BK Sprint, 25 Easy) on 2:00<\/li>\n<li>100 Easy\/Drills<\/li>\n<li>2 x (25 FS Sprint, 25 Easy) on 2:00<\/li>\n<li>100 Easy\/Drills<\/li>\n<li>4 x (25 IM Sprint, 25 IM Easy) on 2:00<\/li>\n<li>150 Easy\/Drills<\/li>\n<li>2 x (12.5 Start Power, rest of 50 Easy)<\/li>\n<li>100 Easy<\/li>\n<li>2 x (12.5 Finish Power, rest of 50 Easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Speed Session &#8211; plus last Power + maintenance weights Warm Up:\u00a0 900m EN-1:\u00a0 200m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 Easy LAP \/ Power:\u00a0 250m (xx Recov) 2 x (25 BK Sprint, 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2800\">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\/2800"}],"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=2800"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2800\/revisions"}],"predecessor-version":[{"id":2802,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2800\/revisions\/2802"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2800"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}