{"id":3198,"date":"2013-10-09T11:30:45","date_gmt":"2013-10-09T15:30:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3198"},"modified":"2013-10-09T19:14:57","modified_gmt":"2013-10-09T23:14:57","slug":"race-prep-wk-45-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3198","title":{"rendered":"Race Prep &#8211; WK 4\/5 Wednesday"},"content":{"rendered":"<p>Aerobic Session &#8211; Noon Borden + weights (cut short due to fire drill)<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1500m<\/p>\n<ul>\n<li>3 x 200 FS Fins on 3:00, swim 2:50 or under (act 2:48, 2:49)<\/li>\n<li>100 BK Fins on 2:00, swim 1:35<\/li>\n<li>2\u00a0x 200 FS on 3:15, swim just under 3:00 (act 2:58, 2:59)<\/li>\n<li>300 FS on 4:45, swim 4:30 (act 4:28)<\/li>\n<li>100 BK on 2:00, swim 1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 Kick on 1:15, kick 1:05<br \/>\nFS, BK, FS, BK<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 600m<\/p>\n<ul>\n<li>4 x 150 FS on 2:20, swim ~2:07<br \/>\n(Act:\u00a0 2:07, 2:08, 2:09, 2:09 &#8230; very tough)<br \/>\nPossibly too close to yesterday&#8217;s Race Pace set.<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m<\/p>\n<ul>\n<li>3 x (50 FS Sprint, 25 walk back, 75 Recover) 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>Aerobic Session &#8211; Noon Borden + weights (cut short due to fire drill) Warm Up:\u00a0 500m EN-1:\u00a0 1500m 3 x 200 FS Fins on 3:00, swim 2:50 or under (act 2:48, 2:49) 100 BK Fins on 2:00, swim 1:35 2\u00a0x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3198\">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\/3198"}],"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=3198"}],"version-history":[{"count":11,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3198\/revisions"}],"predecessor-version":[{"id":3210,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3198\/revisions\/3210"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3198"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}