{"id":3090,"date":"2013-09-23T11:30:52","date_gmt":"2013-09-23T15:30:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3090"},"modified":"2013-09-24T09:32:52","modified_gmt":"2013-09-24T13:32:52","slug":"race-prep-wk-25-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3090","title":{"rendered":"Race Prep &#8211; WK 2\/5 Monday"},"content":{"rendered":"<p>Aerobic Focus &#8211; Borden Noon Swim + Weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1400m<\/p>\n<ul>\n<li>3\u00a0x 200 FS Fins\u00a0on 3:00, swim 2:50 or less<br \/>\n(each 2:45)<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>3 x 200 FS Pull on 3:15<br \/>\n(2:55-2:56)<\/li>\n<li>100 BK Fins<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50 Kick on 1:20<br \/>\nFS, BK, FS, BK, FS<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 600m<\/p>\n<ul>\n<li>6 x 100 FS on 1:40, swim &lt;1:27<br \/>\n(act 1:27, 1:27, 1:26, 1:26, 1:25, 1:24)<\/li>\n<li>200 Easy Mix<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m (100 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Focus &#8211; Borden Noon Swim + Weights Warm Up:\u00a0 500m EN-1:\u00a0 1400m 3\u00a0x 200 FS Fins\u00a0on 3:00, swim 2:50 or less (each 2:45) 100 BK Fins on 1:45 3 x 200 FS Pull on 3:15 (2:55-2:56) 100 BK Fins &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3090\">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\/3090"}],"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=3090"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3090\/revisions"}],"predecessor-version":[{"id":3092,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3090\/revisions\/3092"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3090"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}