{"id":4249,"date":"2015-01-12T19:46:19","date_gmt":"2015-01-13T00:46:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4249"},"modified":"2015-01-12T19:46:19","modified_gmt":"2015-01-13T00:46:19","slug":"gen-prep-wk-66-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4249","title":{"rendered":"Gen Prep &#8211; WK 6\/6 Monday"},"content":{"rendered":"<p>0600 Collingwood &#8211; pool temp only 70F &#8230; no way<\/p>\n<p>1130 Borden + Weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>3 x 50 BK on 1:05, desc 1-3<\/li>\n<li>4 x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>3 x 50 FS on 1:00, desc 1-3<\/li>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:15<\/li>\n<li>2 x 50 BR kick on 1:30<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>FS: 75 Fast, 25 Hold = 1:11<br \/>\n100 Easy<\/li>\n<li>BK: 75 Fast, 25 Hold = 1:28<br \/>\n100 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>3 x (25 FS Kick, 50 BR\/FS, 25 FS Kick)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>0600 Collingwood &#8211; pool temp only 70F &#8230; no way 1130 Borden + Weights Warm Up:\u00a0 500m Set 1: 2 x 50 BK Kick on 1:30 2 x 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4249\">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\/4249"}],"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=4249"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4249\/revisions"}],"predecessor-version":[{"id":4250,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4249\/revisions\/4250"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4249"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}