{"id":3425,"date":"2014-02-21T09:41:26","date_gmt":"2014-02-21T14:41:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3425"},"modified":"2014-02-22T11:02:41","modified_gmt":"2014-02-22T16:02:41","slug":"gen-prep-wk-7-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3425","title":{"rendered":"Gen Prep &#8211; WK 7 Friday"},"content":{"rendered":"<p>LA Tol + weights<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Aerobic Kick:\u00a0 350m<\/p>\n<ul>\n<li>100 BK on 15<\/li>\n<li>2 x 50\u00a0BK<\/li>\n<li>100 FS<\/li>\n<li>50 FS<\/li>\n<\/ul>\n<p>EN-1:\u00a0 300m<\/p>\n<ul>\n<li>3 x 100 BK on 2:00<br \/>\nact 1:41, 1:40, 1:39<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<br \/>\nwith turn at 25<\/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 61, 60, 63, 64<\/li>\n<li>200m BK Fins RECOV<\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">LA Tol Kick:\u00a0 75m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">3 x (25 BK Sprint Kick, 75 Easy)<\/span><\/del><\/li>\n<li><del><span style=\"color: #ff6600;\">200m BK\u00a0RECOV<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">Power:\u00a0 50m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x\u00a012.5m Blast, easy rest of 25<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>LA Tol + weights Warm Up:\u00a0 700m Aerobic Kick:\u00a0 350m 100 BK on 15 2 x 50\u00a0BK 100 FS 50 FS EN-1:\u00a0 300m 3 x 100 BK on 2:00 act 1:41, 1:40, 1:39 LAP:\u00a0 100m 4 x (25 FS Sprint, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3425\">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\/3425"}],"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=3425"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3425\/revisions"}],"predecessor-version":[{"id":3429,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3425\/revisions\/3429"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3425"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}