{"id":3082,"date":"2013-09-20T10:04:16","date_gmt":"2013-09-20T14:04:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3082"},"modified":"2013-09-20T23:35:10","modified_gmt":"2013-09-21T03:35:10","slug":"race-prep-wk-15-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3082","title":{"rendered":"Race Prep &#8211; WK 1\/5 Friday"},"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>3 x (200 FS Fins on 3:15, 100 BK Fins on 1:45)<\/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<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 300m<\/p>\n<ul>\n<li>6 x 50 FS on 1:00<br \/>\nDesc 1-3, 4-6<\/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; 4:25 (act 4:25)<\/li>\n<li>100 FS on 1:35, swim &lt; 1:27 (act 1:27)<\/li>\n<li>100 FS fast (act 1:30 &#8230; though today)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">LAP:\u00a0 100m<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">4 x (25 Sprint, 25 Easy) on 1:30<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Power:\u00a0 50<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">4 x 12.5m mid-pool to wall blast, easy back<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Swim Down:\u00a0 200m<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon session Warm Up:\u00a0 500m EN-1:\u00a0 900m 3 x (200 FS Fins on 3:15, 100 BK Fins on 1:45) Kick:\u00a0 250m 5 x 50m Kick on 1:30 FS, BK, FS, BK, FS 50 Easy EN-1\/2:\u00a0 300m 6 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3082\">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\/3082"}],"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=3082"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3082\/revisions"}],"predecessor-version":[{"id":3084,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3082\/revisions\/3084"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3082"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3082"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3082"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}