{"id":3087,"date":"2013-09-22T11:04:35","date_gmt":"2013-09-22T15:04:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3087"},"modified":"2013-09-29T23:20:06","modified_gmt":"2013-09-30T03:20:06","slug":"race-prep-wk-15","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3087","title":{"rendered":"Race Prep &#8211; WK 1\/5 Sunday"},"content":{"rendered":"<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 700m<\/p>\n<ul>\n<li>200 FS Fins on 3:15<\/li>\n<li>100 BK on 1:45<\/li>\n<li>300 FS Fins on 4:45<\/li>\n<li>100 BK Fins<\/li>\n<\/ul>\n<p>EN-2: 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 300m (600 Recov)<\/p>\n<ul>\n<li>6 x (50 FS Fast, 50 FS Mod, 50 Easy) on 3 or 3:30<\/li>\n<\/ul>\n<p>Power:\u00a0<\/p>\n<ul>\n<li>4 x 12.5m mid-pool blast to wall, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500m EN-1:\u00a0 700m 200 FS Fins on 3:15 100 BK on 1:45 300 FS Fins on 4:45 100 BK Fins EN-2: 400m 4 x 100 FS on 1:40, swim &lt; 1:27 50 Easy LAP:\u00a0 300m (600 Recov) 6 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3087\">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\/3087"}],"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=3087"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3087\/revisions"}],"predecessor-version":[{"id":3089,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3087\/revisions\/3089"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3087"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}