{"id":3215,"date":"2013-10-12T12:00:26","date_gmt":"2013-10-12T16:00:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3215"},"modified":"2013-10-12T22:47:25","modified_gmt":"2013-10-13T02:47:25","slug":"race-prep-wk-45-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3215","title":{"rendered":"Race Prep &#8211; WK 4\/5 Saturday"},"content":{"rendered":"<p>Noon 1-hr Aerobic session &#8211; Collingwood<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1: 1200m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:30 or under<\/li>\n<li>100 BK on 2:00<\/li>\n<li>5 x 100 FS on 1:40, swim 1:30 or under<\/li>\n<li>100 BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 250m<\/p>\n<ul>\n<li>5 x (50 FS Fast, 25FS Recover, 25 Walk Back) on 2:00<br \/>\nBlock Starts<\/li>\n<li>25 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon 1-hr Aerobic session &#8211; Collingwood Warm Up:\u00a0 500m EN-1: 1200m 5 x 100 FS on 1:40, swim 1:30 or under 100 BK on 2:00 5 x 100 FS on 1:40, swim 1:30 or under 100 BK on 2:00 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3215\">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\/3215"}],"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=3215"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3215\/revisions"}],"predecessor-version":[{"id":3217,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3215\/revisions\/3217"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3215"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}