{"id":4020,"date":"2014-07-28T11:30:15","date_gmt":"2014-07-28T15:30:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4020"},"modified":"2014-07-28T16:41:34","modified_gmt":"2014-07-28T20:41:34","slug":"taper-wk-33-monday-7-days-out","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4020","title":{"rendered":"Taper &#8211; WK 3\/3 Monday 7 Days Out"},"content":{"rendered":"<p>Last week of preparation for Montreal<br \/>\nVery light week at about 30% of pre-taper Volume<\/p>\n<p>East Bayfield\u00a0Pool &#8211; 11 to 1pm\u00a0&#8211; Race Pace Session<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<p>Race Pace Total:\u00a0 250m<\/p>\n<p>Race Pace for 100 BK:\u00a0 100m<\/p>\n<ul>\n<li>25 BK on 30, swim 17 (act:\u00a0 16)<\/li>\n<li>50 BK on 50, swim 36 (act:\u00a0 37)<\/li>\n<li>25 BK, swim 18 (act:\u00a0 18)<\/li>\n<li>200 easy<\/li>\n<\/ul>\n<p>Race Pace for 50 BK:\u00a0 50m<\/p>\n<ul>\n<li>25 BK on 30, swim 15 (act:\u00a0 16)<\/li>\n<li>25 BK,swim 16\u00a0 (act:\u00a0 16)<\/li>\n<li>150 easy<\/li>\n<\/ul>\n<p>Race Pace for 50 FS:\u00a0 50m<\/p>\n<ul>\n<li>25 FS on 25, swim 13<\/li>\n<li>25 FS, swim 14<br \/>\n(had to be push)<\/li>\n<\/ul>\n<p>Race Pace for 50 BR\u00a0 50m<\/p>\n<ul>\n<li>25 BR on 30, swim 17<\/li>\n<li>25 BR, swim 18<br \/>\n(had to be push)<\/li>\n<\/ul>\n<p>Recovery:\u00a0 300 Mix<\/p>\n<p>LAP + Power:\u00a0 100m<\/p>\n<ul>\n<li>2 x (25 Sprint, 25 easy) on 2:00<br \/>\n1x FS, 1x BK<\/li>\n<li>2 x BK Max flags In\/Out<\/li>\n<li>2x BK Max Finish<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last week of preparation for Montreal Very light week at about 30% of pre-taper Volume East Bayfield\u00a0Pool &#8211; 11 to 1pm\u00a0&#8211; Race Pace Session Warm Up:\u00a0 1000m Race Pace Total:\u00a0 250m Race Pace for 100 BK:\u00a0 100m 25 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4020\">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\/4020"}],"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=4020"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4020\/revisions"}],"predecessor-version":[{"id":4024,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4020\/revisions\/4024"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4020"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}