{"id":3763,"date":"2014-05-29T07:24:06","date_gmt":"2014-05-29T11:24:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3763"},"modified":"2014-05-30T10:35:18","modified_gmt":"2014-05-30T14:35:18","slug":"race-prep-wk-28-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3763","title":{"rendered":"Race Prep &#8211; WK 2\/8 Thursday"},"content":{"rendered":"<p>East Bayfield &#8211; Early morning<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>EN-1:\u00a0 600m<\/p>\n<ul>\n<li>5 x 50 BK on 1:00, swim 47<\/li>\n<li>5 x 50 FS on 1:00, swim 40<\/li>\n<li>2 x 50 BR on 1:05, swim 50<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m<\/p>\n<ul>\n<li>3 x (25 FS Dive Sprint, 25 Easy) on 1:30+<\/li>\n<li>50 Easy<\/li>\n<li>3 x (25 BR Dive Sprint, 25 Easy) on 1:30+<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>RECOV:\u00a0 300m<\/p>\n<ul>\n<li>150 BK Fins<\/li>\n<li>150 BK<\/li>\n<\/ul>\n<p>Power: 100<\/p>\n<ul>\n<li>4 x BK Dive\/Breakout<\/li>\n<li>2 x FS Dive\/Breakout<\/li>\n<li>2 x BR Dive\/Breakout<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211; Early morning Warm Up:\u00a0 800m EN-1:\u00a0 600m 5 x 50 BK on 1:00, swim 47 5 x 50 FS on 1:00, swim 40 2 x 50 BR on 1:05, swim 50 50 easy LAP:\u00a0 150m 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3763\">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\/3763"}],"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=3763"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3763\/revisions"}],"predecessor-version":[{"id":3767,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3763\/revisions\/3767"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3763"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}