{"id":3744,"date":"2014-05-26T11:30:58","date_gmt":"2014-05-26T15:30:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3744"},"modified":"2014-05-26T17:46:44","modified_gmt":"2014-05-26T21:46:44","slug":"race-prep-wk-28-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3744","title":{"rendered":"Race Prep &#8211; WK 2\/8 Monday"},"content":{"rendered":"<p><strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">Last week at Borden pool before 3 month shut-down!!!<\/span><\/span><\/strong><\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick:\u00a0 400m<\/p>\n<ul>\n<li>100 BK Kick on 2:30 (act &lt;2:00)<\/li>\n<li>2\u00a0x 50 BK Kick on 1:15<\/li>\n<li>2 x 50 FS Kick on 1:20<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 BK desc on 1:00, swim 47 down<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m<\/p>\n<ul>\n<li>4 x (75 BK Sprint, 175 easy) on 5:00<br \/>\naim for 17+18+18=53 sec<br \/>\n(act:\u00a0 57, 60, 62.5, 62)<\/li>\n<li><del><span style=\"color: #ff6600;\">200 Recov<\/span><\/del><\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>25 Dive Sprint FS on 40, aim for 13.5<\/li>\n<li>25 Push Sprint FS, aim for 14<\/li>\n<li>50 Easy<\/li>\n<li>25 Dive Sprint BR on 40, aim for 17.5<\/li>\n<li>25 Push Sprint BR, aim for 19<\/li>\n<li>50 Easy<\/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 12.5m BK Dolphin Blast, easy rest of 25<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last week at Borden pool before 3 month shut-down!!! Warm Up:\u00a0 800m Aerobic Kick:\u00a0 400m 100 BK Kick on 2:30 (act &lt;2:00) 2\u00a0x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3744\">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\/3744"}],"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=3744"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3744\/revisions"}],"predecessor-version":[{"id":3751,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3744\/revisions\/3751"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3744"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}