{"id":3346,"date":"2014-01-14T09:27:41","date_gmt":"2014-01-14T14:27:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3346"},"modified":"2014-01-14T11:11:52","modified_gmt":"2014-01-14T16:11:52","slug":"gen-prep-wk2-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3346","title":{"rendered":"Gen Prep &#8211; WK2 Tuesday"},"content":{"rendered":"<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ Kick:\u00a0 600m (100 Recov)<\/p>\n<ul>\n<li>4 x (3\u00a0x 25m Kick on 45)<br \/>\nIM Seq, +15 sec rest between each 3<\/li>\n<li>50 Easy<\/li>\n<li>2 x (3 x 50 IM seq on 1:00)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m (150 Recov)<\/p>\n<ul>\n<li>4 x (25 IM Sprint, 25 Easy) on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 150m (Recov 350)<\/p>\n<ul>\n<li>4 x (12.5m Kick blast, easy rest of 25) on 1:00<\/li>\n<li>4 x (blast flags In\/out, easy rest of 50)<\/li>\n<li>4 x (IM Dive+Breakout, easy rest of 50)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>Total:\u00a0 WU\/SD 800m+ Work 850m + Recov 600 = 2250m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m EN-1 \/ Kick:\u00a0 600m (100 Recov) 4 x (3\u00a0x 25m Kick on 45) IM Seq, +15 sec rest between each 3 50 Easy 2 x (3 x 50 IM seq on 1:00) 50 Easy LAP:\u00a0 100m (150 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3346\">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\/3346"}],"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=3346"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3346\/revisions"}],"predecessor-version":[{"id":3348,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3346\/revisions\/3348"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3346"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}