{"id":3402,"date":"2014-02-12T09:09:42","date_gmt":"2014-02-12T14:09:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3402"},"modified":"2014-02-12T14:49:13","modified_gmt":"2014-02-12T19:49:13","slug":"gen-prep-wk-6-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3402","title":{"rendered":"Gen Prep &#8211; WK 6 Wednesday"},"content":{"rendered":"<p>Lactic Production Focus<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Aerobic Kick:\u00a0 300m<\/p>\n<ul>\n<li>200 FS Fins kick on 15 sec<\/li>\n<li>100 BK Fins kick<\/li>\n<\/ul>\n<p>EN-1 \/ EN-1\/2:\u00a0 500 \/ 200<\/p>\n<ul>\n<li>100 IM on 2:00<\/li>\n<li>200 FS on 3:30, swim 3:00 to 3:05<\/li>\n<li>100\u00a0FS on 1:45, swim 1:25<\/li>\n<li>200 BK on 4:00, swim 3:30<\/li>\n<li>100 BK, swim &lt;1:40<\/li>\n<\/ul>\n<p>LAP BK:\u00a0 200m<\/p>\n<ul>\n<li>4 x (50\u00a0BK Sprint, 50 Easy) on 2:30<br \/>\nact 40, 41, 40, 39<\/li>\n<\/ul>\n<p>Recov: 200m<\/p>\n<ul>\n<li>200 BK Fins<\/li>\n<\/ul>\n<p>LAP FS:\u00a0 200m<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 50 Easy) on 2:30<br \/>\nact 33, 33, 32.5, 32.5<\/li>\n<\/ul>\n<p>Recov: 200m<\/p>\n<ul>\n<li>200 FS<\/li>\n<\/ul>\n<p>LAP Kick: 50m<\/p>\n<ul>\n<li>2\u00a0x (25 BK Kick Sprint, 25 Easy) on 2:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lactic Production Focus Warm Up:\u00a0 700m Aerobic Kick:\u00a0 300m 200 FS Fins kick on 15 sec 100 BK Fins kick EN-1 \/ EN-1\/2:\u00a0 500 \/ 200 100 IM on 2:00 200 FS on 3:30, swim 3:00 to 3:05 100\u00a0FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3402\">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\/3402"}],"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=3402"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3402\/revisions"}],"predecessor-version":[{"id":3405,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3402\/revisions\/3405"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3402"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}