{"id":2817,"date":"2013-05-06T11:30:09","date_gmt":"2013-05-06T15:30:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2817"},"modified":"2013-05-06T15:45:37","modified_gmt":"2013-05-06T19:45:37","slug":"taper-11-days-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2817","title":{"rendered":"Taper &#8211; 11 Days Out &#8211; Monday"},"content":{"rendered":"<p>Race Recovery Session<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Recov:\u00a0 300m<\/p>\n<ul>\n<li>100 FS Drill\/Swim mix<\/li>\n<li>100 BK Drill\/Swim mix<\/li>\n<li>100 Kick mix<\/li>\n<\/ul>\n<p>EN-1:\u00a0 400m<\/p>\n<ul>\n<li>3 x 50 FS<\/li>\n<li>50 FS Kick<\/li>\n<li>3 x 50 BK<\/li>\n<li>50 BK Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>2 x (25 BK Sprint,\u00a075 BK Easy)<\/li>\n<li>2 x (25 FS Sprint,\u00a075 FS Easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Recovery Session Warm Up:\u00a0 700m Recov:\u00a0 300m 100 FS Drill\/Swim mix 100 BK Drill\/Swim mix 100 Kick mix EN-1:\u00a0 400m 3 x 50 FS 50 FS Kick 3 x 50 BK 50 BK Kick 50 Easy LAP:\u00a0 100m 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2817\">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\/2817"}],"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=2817"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2817\/revisions"}],"predecessor-version":[{"id":2822,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2817\/revisions\/2822"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2817"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}