{"id":2809,"date":"2013-05-03T08:13:59","date_gmt":"2013-05-03T12:13:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2809"},"modified":"2013-05-03T10:12:15","modified_gmt":"2013-05-03T14:12:15","slug":"taper-14-days-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2809","title":{"rendered":"Taper &#8211; 14 Days Out &#8211; Friday"},"content":{"rendered":"<p>Race Pace Session &#8211; no weights (done for taper)<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 300m<\/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 FS Kick on 1:30<\/li>\n<li>50 BK Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace: 200m<\/p>\n<ul>\n<li>BK 25 on 1:00, 50 on 1:30, 25<\/li>\n<li>150 Easy<\/li>\n<li>FS 25 on 1:00, 50 on 1:30, 25<\/li>\n<li>150 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 Dive Sprint IM, 25 Easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300++<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Session &#8211; no weights (done for taper) Warm Up:\u00a0 500m EN-1:\u00a0 300m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 FS Kick on 1:30 50 BK Kick 50 Easy Race Pace: 200m BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2809\">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\/2809"}],"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=2809"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2809\/revisions"}],"predecessor-version":[{"id":2811,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2809\/revisions\/2811"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2809"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}