{"id":3166,"date":"2013-10-05T16:00:59","date_gmt":"2013-10-05T20:00:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3166"},"modified":"2013-10-05T19:18:19","modified_gmt":"2013-10-05T23:18:19","slug":"race-prep-wk-35-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3166","title":{"rendered":"Race Prep &#8211; WK 3\/5 Saturday"},"content":{"rendered":"<p>4pm Borden &#8211; 1hr session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1100m<\/p>\n<ul>\n<li>200 FS Fins on 3:00 (act 2:50)<\/li>\n<li>300 FS Fins on 4:30 (act 4:16)<\/li>\n<li>100 BK on 2:00<\/li>\n<li>300 FS on 4:45 (act 4:27)<\/li>\n<li>200 FS (act 2:59)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>4 x (50 FS Fast, 50 FS hold, 50 Easy) on 3:00<br \/>\naim for ~1:20 for first 100&#8217;s<br \/>\n#1 1:19, #2 1:18, #3 1:18, #4 1:17<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x mid-pool to wall blast, easy back<\/li>\n<\/ul>\n<p>Swim Down: 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>4pm Borden &#8211; 1hr session Warm Up:\u00a0 500m EN-1:\u00a0 1100m 200 FS Fins on 3:00 (act 2:50) 300 FS Fins on 4:30 (act 4:16) 100 BK on 2:00 300 FS on 4:45 (act 4:27) 200 FS (act 2:59) 50 Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3166\">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\/3166"}],"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=3166"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3166\/revisions"}],"predecessor-version":[{"id":3174,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3166\/revisions\/3174"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3166"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}