{"id":3771,"date":"2014-05-30T10:19:27","date_gmt":"2014-05-30T14:19:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3771"},"modified":"2014-06-12T22:25:00","modified_gmt":"2014-06-13T02:25:00","slug":"race-prep-wk-28-friday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3771","title":{"rendered":"Race Prep &#8211; WK 2\/8 Friday"},"content":{"rendered":"<p>Collingwood noon session &#8211; Borden closed until Sept<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick:\u00a0 300m<\/p>\n<ul>\n<li>6 x 50 BK kick on 1:15<br \/>\nact:\u00a0 all under 60<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 BK on 60, desc 1-4 from 47 sec<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m<\/p>\n<ul>\n<li><strong><span style=\"color: #ff0000;\">100m<\/span><\/strong> BK Sprint for time with block start &#8211; act 1:18<\/li>\n<li>200 Recovery<\/li>\n<li>2 x (75 BK Sprint, 175 easy) &#8211; act:\u00a0 #1 60, #2 58<\/li>\n<li>50 BK Sprint for time &#8211; act:\u00a0 36.5<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 100m<\/p>\n<ul>\n<li>25 FS Block Sprint on 40, aim 13<\/li>\n<li>25 FS Sprint, aim &lt;15<\/li>\n<li>100 Recovery<\/li>\n<li>25 BR Block Sprint on 40, aim 17.5<\/li>\n<li>25 BR Sprint, aim 19<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Power Kick:\u00a0 50m<\/p>\n<ul>\n<li>4 x 12.5m max BK Dolphin, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood noon session &#8211; Borden closed until Sept Warm Up:\u00a0 800m Aerobic Kick:\u00a0 300m 6 x 50 BK kick on 1:15 act:\u00a0 all under 60 50 easy EN-1\/2:\u00a0 200m 4 x 50 BK on 60, desc 1-4 from 47 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3771\">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\/3771"}],"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=3771"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3771\/revisions"}],"predecessor-version":[{"id":3827,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3771\/revisions\/3827"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3771"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}