{"id":3100,"date":"2013-09-25T11:30:03","date_gmt":"2013-09-25T15:30:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3100"},"modified":"2013-09-29T23:06:27","modified_gmt":"2013-09-30T03:06:27","slug":"race-prep-wk-25-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3100","title":{"rendered":"Race Prep &#8211; WK 2\/5 Wed"},"content":{"rendered":"<p>Aerobic Session &#8211; Borden Noon + weights<\/p>\n<p>Warm-up: 500m<\/p>\n<p>EN-1: 1400m<\/p>\n<ul>\n<li>200 FS Fins on 3:00, swim 2:50 (hit)<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>300 FS Fins on 4:30, swim 4:15 (hit)<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>200 FS on 3:15, swim 3:00 (2:59)<\/li>\n<li>100 IM on 2:00<\/li>\n<li>300 FS on 4:45, swim 4:30 (hit)<\/li>\n<li>100 IM on 2:00<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Kick: 200m<\/p>\n<ul>\n<li>100 FS kick with snorkel<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2: 500m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:27<br \/>\n(act 1:24-1:27)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP: 100m (100 recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 walk around, 25 Easy)<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Power: 50m<\/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>Swim Down: 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Session &#8211; Borden Noon + weights Warm-up: 500m EN-1: 1400m 200 FS Fins on 3:00, swim 2:50 (hit) 100 BK Fins on 1:45 300 FS Fins on 4:30, swim 4:15 (hit) 100 BK Fins on 1:45 200 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3100\">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\/3100"}],"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=3100"}],"version-history":[{"count":11,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3100\/revisions"}],"predecessor-version":[{"id":3124,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3100\/revisions\/3124"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3100"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}