{"id":2895,"date":"2013-06-21T13:45:13","date_gmt":"2013-06-21T17:45:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2895"},"modified":"2013-06-21T13:45:13","modified_gmt":"2013-06-21T17:45:13","slug":"recovery-phase-wk5-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2895","title":{"rendered":"Recovery Phase &#8211; WK5 &#8211; Friday"},"content":{"rendered":"<p>EB early session<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>200 BK Fins<\/li>\n<li>4 x (25 Kick FS, 25 Swim IM)<\/li>\n<li>100 FS Drills<\/li>\n<li>100 BK Drills<\/li>\n<\/ul>\n<p>EN-1 \/ Kick: 1800 \/ 400m<\/p>\n<ul>\n<li>FS Pacing 2 x [<br \/>\n&#8211; 2 x 25 FS on 30<br \/>\n&#8211; 50 FS on 1:00<br \/>\n&#8211; 100 FS on 1:45<br \/>\n&#8211; 200 FS<br \/>\n&#8211; 50 Easy ]<br \/>\n#1 Pull, #2 Swim<\/li>\n<li>4 x 50 Kick IM seq on 1:30<\/li>\n<li>BK\u00a0Pacing 2 x [<br \/>\n&#8211; 2 x 25\u00a0BK on 45<br \/>\n&#8211; 50\u00a0BK on 1:15<br \/>\n&#8211; 100\u00a0BK on 2:15<br \/>\n&#8211; 200\u00a0BK<br \/>\n&#8211; 50 Easy ]<br \/>\n#1 Pull, #2 Swim<\/li>\n<li>4 x (2 x 25 IM Kick solid on 1:00)<\/li>\n<\/ul>\n<p>Speed:\u00a0 200m<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 Easy) on 1:30<br \/>\n2x FS, 2x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<ul>\n<li>4\u00a0x (2 x 25 FS increase breathing 8, 10, 12, none)<\/li>\n<\/ul>\n<p>Total:\u00a0 3600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>EB early session Warm Up:\u00a0 1000m 200 FS Pull 4 x (25 Kick IM, 25 Swim FS) 200 BK Fins 4 x (25 Kick FS, 25 Swim IM) 100 FS Drills 100 BK Drills EN-1 \/ Kick: 1800 \/ 400m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2895\">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\/2895"}],"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=2895"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2895\/revisions"}],"predecessor-version":[{"id":2896,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2895\/revisions\/2896"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2895"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2895"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}