{"id":3218,"date":"2013-10-14T12:00:15","date_gmt":"2013-10-14T16:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3218"},"modified":"2013-10-14T21:06:43","modified_gmt":"2013-10-15T01:06:43","slug":"race-prep-wk-55-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3218","title":{"rendered":"Race Prep &#8211; WK 5\/5 Monday"},"content":{"rendered":"<p>Holiday Noon session &#8211; Collingwood &#8211; no weights &#8211; 1hr 55min<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1:\u00a0 1600m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim &lt;1:30<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 200 FS Fins on 3:00<\/li>\n<li>200 FS Pull on 3:15<\/li>\n<li>2 x 200 FS on 3:15<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 Kick mix on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 700m<\/p>\n<ul>\n<li>7 x 100 FS on 1:35, swim 1:25<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>4 x (50 FS fast, 25 hold, 25 walk back) on 2:00<\/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>Holiday Noon session &#8211; Collingwood &#8211; no weights &#8211; 1hr 55min Warm Up: 500m EN-1:\u00a0 1600m 5 x 100 FS on 1:40, swim &lt;1:30 100 BK on 2:00 2 x 200 FS Fins on 3:00 200 FS Pull on 3:15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3218\">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\/3218"}],"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=3218"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3218\/revisions"}],"predecessor-version":[{"id":3221,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3218\/revisions\/3221"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3218"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}