{"id":3411,"date":"2014-02-17T10:45:42","date_gmt":"2014-02-17T15:45:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3411"},"modified":"2014-02-17T17:11:35","modified_gmt":"2014-02-17T22:11:35","slug":"gen-prep-wk-7-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3411","title":{"rendered":"Gen Prep &#8211; WK 7 Monday"},"content":{"rendered":"<p>La Tol Session &#8211; Borden + weights<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Aerobic Kick:\u00a0 350m<\/p>\n<ul>\n<li>100 BK Kick<\/li>\n<li>2\u00a0x 50 BK Kick<\/li>\n<li>100 FS Kick<\/li>\n<li>50 FS Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1 \/ EN-1\/2:\u00a0 300 \/ 100<\/p>\n<ul>\n<li>100 BK Pull<\/li>\n<li>2 x 100 BK<\/li>\n<li>2 x 50 BK Desc<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 Sprint FS, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m<\/p>\n<ul>\n<li>4 x (75 BK Sprint, 125 Easy) on 4:30<br \/>\nact:\u00a0 58, 60, 62, 59 sec<\/li>\n<\/ul>\n<p>Recov:\u00a0 200 BK Fins<\/p>\n<p><del><span style=\"color: #ff6600;\">LA Tol Kick:<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">3 x (25 Sprint BK Kick, 25 Easy) on 2:00<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">Recov: 200 FS<\/span><\/del><\/p>\n<p><del><span style=\"color: #ff6600;\">Power:\u00a0 50m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x 12.5m Blast FS, easy rest of 25<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La Tol Session &#8211; Borden + weights Warm Up:\u00a0 700m Aerobic Kick:\u00a0 350m 100 BK Kick 2\u00a0x 50 BK Kick 100 FS Kick 50 FS Kick 50 Easy EN-1 \/ EN-1\/2:\u00a0 300 \/ 100 100 BK Pull 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3411\">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\/3411"}],"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=3411"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3411\/revisions"}],"predecessor-version":[{"id":3413,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3411\/revisions\/3413"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3411"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}