{"id":2853,"date":"2013-05-14T11:30:01","date_gmt":"2013-05-14T15:30:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2853"},"modified":"2013-05-14T15:33:57","modified_gmt":"2013-05-14T19:33:57","slug":"taper-3-days-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2853","title":{"rendered":"Taper &#8211; 3 Days Out &#8211; Tuesday"},"content":{"rendered":"<p>Easy noon session &#8211; Borden<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Recov:\u00a0 150m<\/p>\n<ul>\n<li>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 FS on 30 sec<\/li>\n<li>3 x 25 BK on 30 sec<\/li>\n<\/ul>\n<p>LAP:\u00a0 50m<\/p>\n<ul>\n<li>25 BK at pace for 100 BK<\/li>\n<li>100 easy<\/li>\n<li>25 FS at pace for 100 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Easy noon session &#8211; Borden Warm Up:\u00a0 700m Recov:\u00a0 150m 25 BK Kick, 25 BK 25 FS Kick, 25 FS 25 BR Kick, 25 BR EN-1:\u00a0 150m 3 x 25 FS on 30 sec 3 x 25 BK on 30 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2853\">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\/2853"}],"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=2853"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2853\/revisions"}],"predecessor-version":[{"id":2856,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2853\/revisions\/2856"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2853"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}