{"id":3114,"date":"2013-09-28T12:37:08","date_gmt":"2013-09-28T16:37:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3114"},"modified":"2013-09-29T22:40:59","modified_gmt":"2013-09-30T02:40:59","slug":"race-prep-wk-25-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3114","title":{"rendered":"Race Prep &#8211; WK 2\/5 Saturday"},"content":{"rendered":"<p>Borden late afternoon session (only 1hr)\u00a0&#8211; Aerobic + Lactic Production<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1400m (50 Recov)<\/p>\n<ul>\n<li>200 FS Fins on 3:00, swim 2:50-<\/li>\n<li>100 BK Fins on 1:45, swim 1:30-<\/li>\n<li>300 FS Fins on 4:30, swim 4:15<\/li>\n<li>100 BK Fins on 1:45<\/li>\n<li>300 FS on 3:15, swim 4:30<\/li>\n<li>100 BK on 2:00, swim 1:45-<\/li>\n<li>200 FS on 3:15, swim 3:00<\/li>\n<li>100 BK<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 300m (300 Recov)<\/p>\n<ul>\n<li>6 x (50m FS Fast, 50 FS Hold, 50 easy) on 3:00<br \/>\naim for 1:20 or less for first 100m<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Power: 50m (50 Recov)<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">mid-pool 12.5m blast to wall, easy rest of 25<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden late afternoon session (only 1hr)\u00a0&#8211; Aerobic + Lactic Production Warm Up:\u00a0 500m EN-1:\u00a0 1400m (50 Recov) 200 FS Fins on 3:00, swim 2:50- 100 BK Fins on 1:45, swim 1:30- 300 FS Fins on 4:30, swim 4:15 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3114\">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\/3114"}],"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=3114"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3114\/revisions"}],"predecessor-version":[{"id":3122,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3114\/revisions\/3122"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3114"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}