{"id":4227,"date":"2014-12-30T11:07:10","date_gmt":"2014-12-30T16:07:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4227"},"modified":"2014-12-31T11:15:46","modified_gmt":"2014-12-31T16:15:46","slug":"gen-prep-wk-46-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4227","title":{"rendered":"Gen Prep &#8211; WK 4\/6 Tuesday"},"content":{"rendered":"<p>6am Clippers Practice<\/p>\n<p>Warm Up: 800<\/p>\n<ul>\n<li>400 Reverse IM<\/li>\n<li>8 x 50 as 2x each in IM order on 60sec<\/li>\n<\/ul>\n<p>Main Set: 3000<\/p>\n<p>2 times through:<\/p>\n<ul>\n<li>100 BK on 2:00<\/li>\n<li>200 FS on 3:30<\/li>\n<li>300 FS Pull on 5:00<\/li>\n<li>400 FS Fins (every 4th BK) on 6:00<\/li>\n<li>5 x 100 Kick on 2:10<\/li>\n<\/ul>\n<p>And then:\u00a0 400<\/p>\n<p>2 times thru<\/p>\n<ul>\n<li>100 FS on 1:50<\/li>\n<li>75 FS, 25 BK on 1:50<\/li>\n<li>50 FS, 25 BK on 1:50<\/li>\n<li>25 FS, 27 BK on 1:50<\/li>\n<\/ul>\n<p>Sprint:<\/p>\n<ul>\n<li>50 FS from blocks &#8211; 29<\/li>\n<\/ul>\n<p>Swim Down: 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6am Clippers Practice Warm Up: 800 400 Reverse IM 8 x 50 as 2x each in IM order on 60sec Main Set: 3000 2 times through: 100 BK on 2:00 200 FS on 3:30 300 FS Pull on 5:00 400 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4227\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/4227"}],"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=4227"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4227\/revisions"}],"predecessor-version":[{"id":4228,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4227\/revisions\/4228"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4227"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}