{"id":3073,"date":"2013-09-16T21:04:35","date_gmt":"2013-09-17T01:04:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3073"},"modified":"2013-09-16T23:27:47","modified_gmt":"2013-09-17T03:27:47","slug":"race-prep-wk-15-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3073","title":{"rendered":"Race Prep &#8211; WK 1\/5 Tuesday"},"content":{"rendered":"<p>Borden Noon Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 800m<\/p>\n<ul>\n<li>200 FS Fins on 3:15<\/li>\n<li>100 BK Fins on 2:00<\/li>\n<li>200 FS Fins on 3:15<\/li>\n<li>100 BK Fins on 2:00<\/li>\n<li>2 x 100 FS Fins\u00a0on 1:35<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 300<\/p>\n<ul>\n<li>6 x 50 FS desc 1-6 on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>300 FS on 4:45, swim &lt;4:30<\/li>\n<li>100 FS on 1:35, swim &lt;1:27<\/li>\n<li>100 FS, swim &lt;1:27<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session Warm Up:\u00a0 500m EN-1:\u00a0 800m 200 FS Fins on 3:15 100 BK Fins on 2:00 200 FS Fins on 3:15 100 BK Fins on 2:00 2 x 100 FS Fins\u00a0on 1:35 50 Easy EN-1\/2:\u00a0 300 6 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3073\">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\/3073"}],"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=3073"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3073\/revisions"}],"predecessor-version":[{"id":3077,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3073\/revisions\/3077"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3073"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}