{"id":3854,"date":"2014-06-20T12:00:37","date_gmt":"2014-06-20T16:00:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3854"},"modified":"2014-06-20T21:13:27","modified_gmt":"2014-06-21T01:13:27","slug":"race-prep-wk-58-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3854","title":{"rendered":"Race Prep &#8211; WK 5\/8 Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick:\u00a0 400m<\/p>\n<ul>\n<li>4\u00a0x 50 BK Kick on 1:15<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>2 x 50 FS Kick on 1:20<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 100m<\/p>\n<ul>\n<li>4 x 25 BK on 45sec, desc 1-4 from 23<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 150m<\/p>\n<ul>\n<li>3\u00a0x (50 BK Block Sprint, 100 Easy) on 4:00<br \/>\n<strong><span style=\"color: #ff0000;\">act:\u00a0 35, 37, 38<\/span><\/strong><\/li>\n<li>200 BK Fins Recovery<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 100m<\/p>\n<ul>\n<li>25 FS Block Sprint on 35, swim &lt;14<\/li>\n<li>25 FS Push Sprint, swim &lt;15<\/li>\n<li>100\u00a0easy<\/li>\n<li>25 BR Block Sprint on 40, swim &lt;18<\/li>\n<li>25 BR Push Sprint, swim &lt;20<\/li>\n<li>100 Recov<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x 50 BK, blast flags in\/out<\/li>\n<\/ul>\n<p>Power Kick:\u00a0 50m<\/p>\n<ul>\n<li>4 x BK Dive Breakout Max<\/li>\n<\/ul>\n<p>Starts Practice for FS \/ BR<\/p>\n<p>Swim Down:\u00a0 500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800m Aerobic Kick:\u00a0 400m 4\u00a0x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 2 x 50 FS Kick on 1:20 50 Easy EN-1\/2:\u00a0 100m 4 x 25 BK on 45sec, desc 1-4 from 23 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3854\">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\/3854"}],"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=3854"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3854\/revisions"}],"predecessor-version":[{"id":3859,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3854\/revisions\/3859"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3854"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3854"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3854"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}