{"id":3866,"date":"2014-06-23T12:00:40","date_gmt":"2014-06-23T16:00:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3866"},"modified":"2014-06-23T19:10:11","modified_gmt":"2014-06-23T23:10:11","slug":"race-prep-wk-68-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3866","title":{"rendered":"Race Prep &#8211; WK 6\/8 Monday"},"content":{"rendered":"<p>2nd Cycle of 3 weeks in the Race Prep Phase<br \/>\nShift to Race Pace sets from LA Tol this week &#8230; then to more Broken Swims<\/p>\n<p>Collingwood Noon<\/p>\n<p>Warm Up: 800m<\/p>\n<p>Aerobic Kick:\u00a0 400m<\/p>\n<ul>\n<li>6 x 50 BK Kick on 1:15<\/li>\n<li>2 x 25 FS Kick on 45sec<\/li>\n<li>2 x 25 BR Kick on 45sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 150m<\/p>\n<ul>\n<li>6 x 25 BK on 45 sec, Desc 1-6 from 23 sec<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace for 100 BK: 400m<\/p>\n<ul>\n<li>2 x [<br \/>\n&#8211; 8 x (25 BK on 45 sec)\u00a0Swim:\u00a0 18 sec<br \/>\n<span style=\"color: #ff0000;\">act:\u00a0 all 17-19 (most @ 18)<\/span><br \/>\n&#8211; 200 easy (5min) ]<\/li>\n<\/ul>\n<p>Race Pace for 50 FS:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 FS on 1:15) Swim: 14 sec<\/li>\n<li>150 easy (3 min)<\/li>\n<\/ul>\n<p>Race Pace for 50 BR:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 BR on 1:20) Swim:\u00a0 19 sec<br \/>\n<span style=\"color: #ff0000;\">act: 20 &#8211; and pulled an adductor tendon<\/span><\/li>\n<\/ul>\n<p>Recovery:\u00a0 300m<\/p>\n<ul>\n<li>300 BK Fins<\/li>\n<\/ul>\n<p>Starts practice<\/p>\n<p>Swim Down:\u00a0 600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2nd Cycle of 3 weeks in the Race Prep Phase Shift to Race Pace sets from LA Tol this week &#8230; then to more Broken Swims Collingwood Noon Warm Up: 800m Aerobic Kick:\u00a0 400m 6 x 50 BK Kick on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3866\">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\/3866"}],"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=3866"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3866\/revisions"}],"predecessor-version":[{"id":3871,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3866\/revisions\/3871"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3866"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}