{"id":3789,"date":"2014-06-04T00:01:42","date_gmt":"2014-06-04T04:01:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3789"},"modified":"2014-06-04T18:51:59","modified_gmt":"2014-06-04T22:51:59","slug":"race-prep-wk-38-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3789","title":{"rendered":"Race Prep &#8211; WK 3\/8 Wednesday"},"content":{"rendered":"<p>Collingwood Noon &#8211; Lactic session<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick: 400m<\/p>\n<ul>\n<li>4\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 100<\/p>\n<ul>\n<li>4 x 25 BK on 45, desc 1-4 from 23sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 300m<\/p>\n<ul>\n<li>6 x 50 BK @ 200 race speed on 1:05, swim 40<br \/>\nact:\u00a0 40, 41, 41, 42, 42, 40<br \/>\n3x from Blocks, 3x push<\/li>\n<li>100 BK Fins Recovery<\/li>\n<\/ul>\n<p>LA Tol Kick:\u00a0 60m<\/p>\n<ul>\n<li>2 x (30 BK Max Kick, 50 Easy) (progress to 45m)<\/li>\n<li>100 BK Fins Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 Block Sprint FS, 25 Easy) on 2:00<\/li>\n<li>100 Recov<\/li>\n<\/ul>\n<p>Power Kick:\u00a0 50m<\/p>\n<ul>\n<li>4 x 12.5m Dive FS Kick, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon &#8211; Lactic session Warm Up:\u00a0 800m Aerobic Kick: 400m 4\u00a0x 50 BK kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 Easy EN-1\/2:\u00a0 100 4 x 25 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3789\">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\/3789"}],"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=3789"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3789\/revisions"}],"predecessor-version":[{"id":3794,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3789\/revisions\/3794"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3789"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}