{"id":2849,"date":"2013-05-13T11:30:21","date_gmt":"2013-05-13T15:30:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2849"},"modified":"2013-05-13T23:07:04","modified_gmt":"2013-05-14T03:07:04","slug":"taper-4-days-out-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2849","title":{"rendered":"Taper &#8211; 4 Days Out &#8211; Monday"},"content":{"rendered":"<p>Last short Race Pace session &#8211; noon Borden<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Recov:\u00a0 200m<\/p>\n<ul>\n<li>2 x ( 25 BK Kick, 25 BK)<\/li>\n<li>25 FS Kick, 25 FS<\/li>\n<li>25 BR Kick, 25 BR<\/li>\n<\/ul>\n<p>EN-1:\u00a0 150m<\/p>\n<ul>\n<li>3 x 25 BK on 35 sec<\/li>\n<li>25 FL, 25 BR, 25 FS, each\u00a0on 35 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace: 100m<\/p>\n<ul>\n<li>50 BK broken as &#8211; 25 BK on 1:00, 25 BK<\/li>\n<li>200 easy<\/li>\n<li>50 FS broken as &#8211; 25 FS on 1:00, 25 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300+ Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last short Race Pace session &#8211; noon Borden Warm Up:\u00a0 700m Recov:\u00a0 200m 2 x ( 25 BK Kick, 25 BK) 25 FS Kick, 25 FS 25 BR Kick, 25 BR EN-1:\u00a0 150m 3 x 25 BK on 35 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2849\">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\/2849"}],"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=2849"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2849\/revisions"}],"predecessor-version":[{"id":2851,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2849\/revisions\/2851"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2849"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}