{"id":3211,"date":"2013-10-11T11:30:30","date_gmt":"2013-10-11T15:30:30","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3211"},"modified":"2013-10-11T21:12:26","modified_gmt":"2013-10-12T01:12:26","slug":"race-prep-wk-45-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3211","title":{"rendered":"Race Prep &#8211; WK 4\/5 Friday"},"content":{"rendered":"<p>Race pace session &#8211; plus weights<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Kick:\u00a0 250m<\/p>\n<ul>\n<li>100 FS fins<\/li>\n<li>3 x 50 Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, Desc 1-5 from 43sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 600m<\/p>\n<ul>\n<li>600m FS, aim to swim no slower than 1:30\/100m or 9:00<br \/>\nsplits: 1:27, 2:58, 4:28, 5:57, 7:25, 8:50<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m<\/p>\n<ul>\n<li>6 x (25m FS Sprint, 25m walk back) on 1:30<\/li>\n<li>100 Easy<\/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:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race pace session &#8211; plus weights Warm Up:\u00a0 800m Kick:\u00a0 250m 100 FS fins 3 x 50 Kick on 1:15 50 Easy EN-1\/2:\u00a0 250m 5 x 50 FS on 1:00, Desc 1-5 from 43sec 50 Easy Race Pace:\u00a0 600m 600m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3211\">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\/3211"}],"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=3211"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3211\/revisions"}],"predecessor-version":[{"id":3213,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3211\/revisions\/3213"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3211"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}