{"id":3156,"date":"2013-10-01T21:36:20","date_gmt":"2013-10-02T01:36:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3156"},"modified":"2013-10-02T14:18:43","modified_gmt":"2013-10-02T18:18:43","slug":"race-prep-wk-35-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3156","title":{"rendered":"Race Prep &#8211; WK 3\/5 Wednesday"},"content":{"rendered":"<p>Borden Noon Session (no weights)<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 500m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:30&#8217;s<\/li>\n<\/ul>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 Kick mix on 1:30<\/li>\n<\/ul>\n<p>EN-1, 2 LAP:\u00a0 600, 400m, 200m<\/p>\n<ul>\n<li>50&#8217;s FS on 1:01<br \/>\nAll swim finish by top of clock<br \/>\nSwim ~ 1-12 @ 45 sec, then start descending by 1 sec<br \/>\nFailed on 1:23 start<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Power:\u00a0 50m<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">4 x mid-pool to end blast, easy back<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Swim Down:\u00a0 200m<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session (no weights) Warm Up:\u00a0 500m EN-1:\u00a0 500m 5 x 100 FS on 1:40, swim 1:30&#8217;s Kick:\u00a0 200m 4 x 50 Kick mix on 1:30 EN-1, 2 LAP:\u00a0 600, 400m, 200m 50&#8217;s FS on 1:01 All swim finish &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3156\">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\/3156"}],"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=3156"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3156\/revisions"}],"predecessor-version":[{"id":3161,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3156\/revisions\/3161"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3156"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}