{"id":3341,"date":"2014-01-13T12:30:31","date_gmt":"2014-01-13T17:30:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3341"},"modified":"2014-01-13T17:15:08","modified_gmt":"2014-01-13T22:15:08","slug":"gen-prep-wk2-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3341","title":{"rendered":"Gen Prep &#8211; WK2 Monday"},"content":{"rendered":"<p>Collingwood Centennial Pool Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ Kick \/ Recov:\u00a0 (500 \/ 150 \/ 100)<\/p>\n<ul>\n<li>100 FS on 1:45 (act 1:25 &#8230; a little too fast)<\/li>\n<li>2\u00a0x 50 FS on 1:00 (act ~40 &#8230; no faster for EN-1)<\/li>\n<li>3 x 25 FS Kick on 45 (act ~32)<\/li>\n<li>25 Easy<\/li>\n<li>100 BK on 2:00 (act 1:40)<\/li>\n<li>2\u00a0x 50 BK on 1:05 (act 50)<\/li>\n<li>3 x 25 BK Kick on 45 (act ~29)<\/li>\n<li>25 Easy<\/li>\n<li>2\u00a0x 25 FL on 45<\/li>\n<li>2 x 25 BR on 45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: (250m \/\u00a0250 Recov)<\/p>\n<ul>\n<li>3 x (50 BK Sprint, 50 Easy)\u00a0on 2:30<br \/>\n(act 39, 41, 40)<\/li>\n<li>100 Easy<\/li>\n<li>2 x (50 FS Sprint, 50 Easy)\u00a0on 2:30<br \/>\n(act 34, 35)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Power: (100 \/ 150 Recov)<\/p>\n<ul>\n<li>4 x (12.5m Kick blast, easy rest of 25) &#8211; mix FS BK<\/li>\n<li>5\u00a0x Blocks Start, Breakout, easy rest of 50<br \/>\nFS, FL, BR, BK, BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>Total:\u00a0 WU\/SD 800 + Work 1000 + Recov 500 = 2300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Centennial Pool Session Warm Up:\u00a0 600m EN-1 \/ Kick \/ Recov:\u00a0 (500 \/ 150 \/ 100) 100 FS on 1:45 (act 1:25 &#8230; a little too fast) 2\u00a0x 50 FS on 1:00 (act ~40 &#8230; no faster for EN-1) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3341\">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\/3341"}],"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=3341"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3341\/revisions"}],"predecessor-version":[{"id":3345,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3341\/revisions\/3345"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3341"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}