{"id":3224,"date":"2013-10-15T00:06:49","date_gmt":"2013-10-15T04:06:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3224"},"modified":"2013-10-15T00:09:25","modified_gmt":"2013-10-15T04:09:25","slug":"race-prep-wk-55-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3224","title":{"rendered":"Race Prep &#8211; WK 5\/5 Tuesday"},"content":{"rendered":"<p>Borden Noon Session &#8211; Anaerobic<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<p>EN-1\/2:\u00a0 150m<\/p>\n<ul>\n<li>3 x 50 FS on 1:00, desc 1-3<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 600m<\/p>\n<ul>\n<li>100 FS on 1:30, swim &lt;1:25<\/li>\n<li>200 FS on 3:00, swim 2:50 or under<\/li>\n<li>300 FS on 4:30, swim &lt;4:20<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 300m<\/p>\n<ul>\n<li>6 x (50 FS Fast, 50 FS hold, 25 walk back, 25 FS Easy) on 3:00<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x mid-pool to wall blast, easy back\u00a0<\/li>\n<\/ul>\n<p>Swim Down: 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session &#8211; Anaerobic Warm Up:\u00a0 1000m EN-1\/2:\u00a0 150m 3 x 50 FS on 1:00, desc 1-3 Race Pace:\u00a0 600m 100 FS on 1:30, swim &lt;1:25 200 FS on 3:00, swim 2:50 or under 300 FS on 4:30, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3224\">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\/3224"}],"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=3224"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3224\/revisions"}],"predecessor-version":[{"id":3227,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3224\/revisions\/3227"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3224"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}