{"id":2836,"date":"2013-05-10T11:30:17","date_gmt":"2013-05-10T15:30:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2836"},"modified":"2013-05-10T23:30:05","modified_gmt":"2013-05-11T03:30:05","slug":"taper-7-days-out-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2836","title":{"rendered":"Taper &#8211; 7 Days Out &#8211; Friday"},"content":{"rendered":"<p>Race Pace Session &#8211; noon Borden<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 200m<\/p>\n<ul>\n<li>2 x 50 FS<\/li>\n<li>2 x 50 BK<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 200m<\/p>\n<ul>\n<li>50 BK Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+<br \/>\n(37, so +1)<\/li>\n<li>25 BK Sprint on 1:00, 25 BK Sprint (as broken 50)<br \/>\n(approx. 17-18)<\/li>\n<li>200 Easy<\/li>\n<li>50 FS Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+<br \/>\n(32, so plus 1.5)<\/li>\n<li>25 FS Sprint on 1:00, 25 FS Sprint (as broken 50)<br \/>\n(both 14)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>25 BK Push Start, 25 Easy<\/li>\n<li>25 FS Push Start, 25 Easy<\/li>\n<li>2 x 12.5m BK Kick Breakout, rest of 50 Easy<\/li>\n<li>2 x 50 FS &#8211; blast Flags In\/Out<\/li>\n<\/ul>\n<p>Recov:\u00a0 300m<\/p>\n<ul>\n<li>3 x (25 FS Kick, 25 FS Swim min strokes)<\/li>\n<li>3 x (25 BK Kick, 25 BK Swim min strokes)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Session &#8211; noon Borden Warm Up:\u00a0 500m EN-1:\u00a0 200m 2 x 50 FS 2 x 50 BK Race Pace:\u00a0 200m 50 BK Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+ (37, so +1) 25 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2836\">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\/2836"}],"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=2836"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2836\/revisions"}],"predecessor-version":[{"id":2838,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2836\/revisions\/2838"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2836"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2836"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2836"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}