{"id":3229,"date":"2013-10-15T22:10:06","date_gmt":"2013-10-16T02:10:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3229"},"modified":"2013-10-16T23:23:33","modified_gmt":"2013-10-17T03:23:33","slug":"race-prep-wk-55-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3229","title":{"rendered":"Race Prep &#8211; WK 5\/5 Wednesday"},"content":{"rendered":"<p>Aerobic Session &#8211; Borden Noon + Weights<\/p>\n<p>Warm Up: 500m<\/p>\n<p>EN-1: 1700m<\/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>3\u00a0x 200 FS Fins on 3:00, swim 2:50 (all 2:45-2:50)<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 200 FS on 3:15, swim &lt;3:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick: 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: 700m<\/p>\n<ul>\n<li>3 x 200 FS on 3:10, swim 2:50-2:55<br \/>\nact:\u00a0 2:53, 2:50, 2:46<\/li>\n<li>100 FS, swim 1:26 or under<br \/>\nact: 1:20<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP: 100m<\/p>\n<ul>\n<li>2\u00a0x (25 FS sprint, 25 walk back\u00a0on 1:00<br \/>\n\u00a0\u00a0\u00a0\u00a0 25 FS Sprint, 25 FS hold on 1:00)<br \/>\nDive start at deep end<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Session &#8211; Borden Noon + Weights Warm Up: 500m EN-1: 1700m 5 x 100 FS on 1:40, swim &lt;1:30 100 BK on 2:00 3\u00a0x 200 FS Fins on 3:00, swim 2:50 (all 2:45-2:50) 100 BK on 2:00 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3229\">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\/3229"}],"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=3229"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3229\/revisions"}],"predecessor-version":[{"id":3231,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3229\/revisions\/3231"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3229"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}