{"id":3354,"date":"2014-01-17T08:08:10","date_gmt":"2014-01-17T13:08:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3354"},"modified":"2014-01-17T10:00:56","modified_gmt":"2014-01-17T15:00:56","slug":"gen-prep-wk2-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3354","title":{"rendered":"Gen Prep &#8211; WK2 Friday"},"content":{"rendered":"<p>Collingwood Pool<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 650m<\/p>\n<ul>\n<li>50 FS Kick on 1:20<\/li>\n<li>2 x 25 FS Kick on 45 sec<\/li>\n<li>3\u00a0x 50 FS on 1:00<\/li>\n<li>50 BK Kick on 1:15<\/li>\n<li>2 x 25 BK Kick on 45 sec<\/li>\n<li>3\u00a0x 50 BK on 1:05<\/li>\n<li>3 x 50 IM Seq on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 250m (400 Rec0v)<\/p>\n<ul>\n<li>3 x (50 FS Sprint, 50 Easy) on 2:30<\/li>\n<li>50 Easy<\/li>\n<li>2 x (50 BK Sprint, 50 Easy) on 2:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Power: 100m<\/p>\n<ul>\n<li>4 x (12.5m max kick, easy rest of 25)<\/li>\n<li>4 x (mid-pool to wall\u00a0 blast, easy back)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Pool Warm Up:\u00a0 600m EN-1:\u00a0 650m 50 FS Kick on 1:20 2 x 25 FS Kick on 45 sec 3\u00a0x 50 FS on 1:00 50 BK Kick on 1:15 2 x 25 BK Kick on 45 sec 3\u00a0x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3354\">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\/3354"}],"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=3354"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3354\/revisions"}],"predecessor-version":[{"id":3357,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3354\/revisions\/3357"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3354"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}