{"id":3824,"date":"2014-06-13T12:00:04","date_gmt":"2014-06-13T16:00:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3824"},"modified":"2014-06-13T17:23:04","modified_gmt":"2014-06-13T21:23:04","slug":"race-prep-wk-48-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3824","title":{"rendered":"Race Prep &#8211; WK 4\/8 Friday"},"content":{"rendered":"<p>Collingwood Noon &#8211; LA Tol &#8211; peak intensity session for 3-week build<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick:\u00a0 400m<\/p>\n<ul>\n<li>8\u00a0x 25 BK kick on 40<\/li>\n<li>4\u00a0x 25 BR Kick on 40<\/li>\n<li>4\u00a0x 50 FS Kick on 40<\/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 325m<\/p>\n<ul>\n<li><strong><span style=\"color: #ff0000;\">200m<\/span><\/strong> BK Block Sprint for time &#8211; target\u00a02:40 <span style=\"color: #ff0000;\">Act: 2:56<\/span><\/li>\n<li>200 easy<\/li>\n<li><strong><span style=\"color: #ff0000;\">100m<\/span><\/strong>\u00a0BK Block Sprint for time, target &lt;1:18 <span style=\"color: #ff0000;\">Act:\u00a0 1:24<\/span><\/li>\n<li>15 sec rest<\/li>\n<li>25m BK push Max effort<\/li>\n<li>200 easy<\/li>\n<\/ul>\n<p>Recovery:\u00a0 300m<\/p>\n<ul>\n<li>150 BK Fins<\/li>\n<li>150 BK<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 100m<\/p>\n<ul>\n<li>25 FS Block Sprint on 30, aim 13<\/li>\n<li>25 FS Sprint, aim &lt;15<\/li>\n<li>100 easy<\/li>\n<li>25 BR Block Sprint on 35, aim 17.5 <span style=\"color: #ff0000;\">Act:\u00a018<\/span><\/li>\n<li>25 BR Sprint, aim 19 <span style=\"color: #ff0000;\">Act: 20<\/span><\/li>\n<li>100 easy<\/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>Power:\u00a0 100m<\/p>\n<ul>\n<li>8 x Power Dive\/Breakout<br \/>\n4x BK, 2x FS, 2x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon &#8211; LA Tol &#8211; peak intensity session for 3-week build Warm Up:\u00a0 800m Aerobic Kick:\u00a0 400m 8\u00a0x 25 BK kick on 40 4\u00a0x 25 BR Kick on 40 4\u00a0x 50 FS Kick on 40 50 easy EN-1\/2:\u00a0 200m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3824\">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\/3824"}],"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=3824"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3824\/revisions"}],"predecessor-version":[{"id":3831,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3824\/revisions\/3831"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3824"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}