{"id":3420,"date":"2014-02-19T08:23:10","date_gmt":"2014-02-19T13:23:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3420"},"modified":"2014-02-21T09:25:45","modified_gmt":"2014-02-21T14:25:45","slug":"gen-prep-wk-7-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3420","title":{"rendered":"Gen Prep &#8211; WK 7 Wednesday"},"content":{"rendered":"<p>LA Tol<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Aerobic Kick:\u00a0 350<\/p>\n<ul>\n<li>100 FS Kick on 15<\/li>\n<li>50 FS Kick on 15<\/li>\n<li>100 BK Kick on 15<\/li>\n<li>50 BK Kick on 15<\/li>\n<li>2 x 25 FL Kick on 15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1 \/ EN-1\/2: 300 \/ 100<\/p>\n<ul>\n<li>200\u00a0BK on 20+sec<\/li>\n<li>2 x 100 BK on 2:00 desc act: 1:33, 1:29<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 IM sprint,\u00a050 Easy) on 1:45<\/li>\n<\/ul>\n<p>LA Tol: 200m<\/p>\n<ul>\n<li>4 x (25 FS Sprint on 45)<\/li>\n<li>200 FS Recov<\/li>\n<li>4 x (25 FS Sprint on 45)<\/li>\n<li>200 FS Recov<\/li>\n<\/ul>\n<p>LA Tol Kick:<\/p>\n<ul>\n<li>3 x (25 BK Sprint Kick, 50 Easy)<br \/>\nact 22, 24, 23<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">Power:\u00a0 50<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x Power\u00a0start, easy rest of 25<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>LA Tol Warm Up:\u00a0 700m Aerobic Kick:\u00a0 350 100 FS Kick on 15 50 FS Kick on 15 100 BK Kick on 15 50 BK Kick on 15 2 x 25 FL Kick on 15 50 Easy EN-1 \/ EN-1\/2: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3420\">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\/3420"}],"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=3420"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3420\/revisions"}],"predecessor-version":[{"id":3424,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3420\/revisions\/3424"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3420"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}