{"id":3079,"date":"2013-09-17T17:40:24","date_gmt":"2013-09-17T21:40:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3079"},"modified":"2013-09-17T17:40:24","modified_gmt":"2013-09-17T21:40:24","slug":"race-prep-wk-15-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3079","title":{"rendered":"Race Prep &#8211; WK 1\/5 Wednesday"},"content":{"rendered":"<p>Borden Noon session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 900m<\/p>\n<ul>\n<li>200 FS Fins on 3:15<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>300 FS Fins on 4:45<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>200 FS Fins on 3:15<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50m Kick on 1:30<br \/>\nFS, BK, FS, BK, FS<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:40, swim &lt;1:27<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 250 (500 Recov)<\/p>\n<ul>\n<li>5 x (50 FS Sprint, 50 Medium, 50 Easy) on 3:30<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x mid-pool blast start FS, easy back<\/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 900m 200 FS Fins on 3:15 100 BK Fins on 1:45 300 FS Fins on 4:45 100 BK Fins on 1:45 200 FS Fins on 3:15 100 BK Fins on 1:45 50 Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3079\">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\/3079"}],"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=3079"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3079\/revisions"}],"predecessor-version":[{"id":3081,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3079\/revisions\/3081"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3079"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}