{"id":3162,"date":"2013-10-04T11:30:55","date_gmt":"2013-10-04T15:30:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3162"},"modified":"2013-10-04T23:19:11","modified_gmt":"2013-10-05T03:19:11","slug":"race-prep-wk-35-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3162","title":{"rendered":"Race Prep &#8211; WK 3\/5 Friday"},"content":{"rendered":"<p>Noon @ Borden + weights<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 Kick on 1:15<br \/>\nFS, BK, FS, BK<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN 1\/2:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50m FS on 1:00, desc 1-5 from 43 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>100m FS on 1:45, swim ~1:20<\/li>\n<li>2 x 200m FS on 3:15, swim ~2:50<\/li>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>2 x (50 FS Fast, 50 Hold, 25m Walk back, 25 Easy) on 3:00<\/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 wall blast, easy back<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon @ Borden + weights Warm Up:\u00a0 800m Kick:\u00a0 200m 4 x 50 Kick on 1:15 FS, BK, FS, BK 50 Easy EN 1\/2:\u00a0 250m 5 x 50m FS on 1:00, desc 1-5 from 43 sec 50 Easy Race Pace:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3162\">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\/3162"}],"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=3162"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3162\/revisions"}],"predecessor-version":[{"id":3171,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3162\/revisions\/3171"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3162"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}