{"id":3109,"date":"2013-09-27T08:59:56","date_gmt":"2013-09-27T12:59:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3109"},"modified":"2013-09-27T18:38:02","modified_gmt":"2013-09-27T22:38:02","slug":"race-prep-wk-25-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3109","title":{"rendered":"Race Prep &#8211; WK 2\/5 Friday"},"content":{"rendered":"<p>Borden noon session + weights<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Kick:\u00a0 250m<\/p>\n<ul>\n<li>100 FS<\/li>\n<li>3 x 50 FS &#8211; BK &#8211; 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, desc 1-6 from 44sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>200 FS on 3:15, swim &lt;2:50 <span style=\"color: #ff0000;\">(act 2:50)<\/span><\/li>\n<li>300 FS swim &lt; 4:25 <span style=\"color: #ff0000;\">(act 4:15)<\/span><\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m<\/p>\n<ul>\n<li>6 x (25 FS sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x 12.5m mid-pool blast, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden noon session + weights Warm Up:\u00a0 800m Kick:\u00a0 250m 100 FS 3 x 50 FS &#8211; BK &#8211; FS 50 Easy EN-1\/2:\u00a0 300m 6 x 50 FS, desc 1-6 from 44sec 50 Easy Race Pace:\u00a0 500m 200 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3109\">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\/3109"}],"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=3109"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3109\/revisions"}],"predecessor-version":[{"id":3117,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3109\/revisions\/3117"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3109"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}