{"id":2997,"date":"2013-09-03T10:24:30","date_gmt":"2013-09-03T14:24:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2997"},"modified":"2013-09-03T16:45:15","modified_gmt":"2013-09-03T20:45:15","slug":"specifics-wk-56-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2997","title":{"rendered":"Specifics &#8211; WK 5\/6 Tuesday"},"content":{"rendered":"<p><span style=\"text-decoration: line-through;\">Borden Main Pool &#8211; noon session<\/span> &#8211; Pool not open after 3 week maintenance<\/p>\n<p>Collingwood Pool noon 2hr session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1000m<\/p>\n<ul>\n<li>10 x 100 FS on 1:45<br \/>\n&#8211; swim 1:30 and descend last few<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 350m<\/p>\n<ul>\n<li>100 FS Fins<\/li>\n<li>100 FS<\/li>\n<li>3 x 50 Mix on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 600m &#8211; CSS Test<\/p>\n<ul>\n<li>400 FS for time (6:05)<\/li>\n<li>10 min easy swim\/drill (400m)<\/li>\n<li>200 FS for time (2:48)<\/li>\n<li>100 easy<br \/>\nCSS [m\/s] = (400-200) \/ (400time &#8211; 200time)<br \/>\n= 200 \/ (365 &#8211; 168)<br \/>\n= 1.015 m\/s or 98.5 s\/100m<br \/>\nCSS = 1:38.5 \/ 100m<\/li>\n<\/ul>\n<p>LAP: 100 + 50 Power (150 Recov)<\/p>\n<ul>\n<li>4 x (25 IM Fast, 25 Easy) on 1:30<\/li>\n<li>4 x deep water start to wall, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Main Pool &#8211; noon session &#8211; Pool not open after 3 week maintenance Collingwood Pool noon 2hr session Warm Up:\u00a0 500m EN-1:\u00a0 1000m 10 x 100 FS on 1:45 &#8211; swim 1:30 and descend last few 50 Easy Kick:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2997\">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\/2997"}],"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=2997"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2997\/revisions"}],"predecessor-version":[{"id":2999,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2997\/revisions\/2999"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2997"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}