{"id":4384,"date":"2015-03-21T07:30:56","date_gmt":"2015-03-21T11:30:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4384"},"modified":"2015-03-23T10:15:06","modified_gmt":"2015-03-23T14:15:06","slug":"race-prep-wk-16-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4384","title":{"rendered":"Race Prep &#8211; WK 1\/6 Saturday"},"content":{"rendered":"<p>Collingwood 7:30am (solo workout)<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1\/2\/Kick:<\/p>\n<ul>\n<li>4\u00a0x (25 BK Kick, 50 BK Swim, 25 BK Kick) on 2:15<\/li>\n<li>4 x 50 BK desc 1-4<\/li>\n<\/ul>\n<p>LA Tol:<\/p>\n<ul>\n<li>100 BK for time \u00a0&#8211; <span style=\"color: #ff6600;\"><strong>1:21<\/strong> &#8211; not so good<\/span><\/li>\n<li>200 easy<\/li>\n<li>50 BK for time \u00a0&#8211; <span style=\"color: #ff6600;\"><strong>37<\/strong> &#8211; better<\/span><\/li>\n<li>200 easy<\/li>\n<\/ul>\n<p>EN-1\/2\/Kick:<\/p>\n<ul>\n<li>4\u00a0x (25\u00a0FS Kick, 50\u00a0FS Swim, 25\u00a0FS Kick) on 2:15<\/li>\n<li>4 x 50 FS desc 1-4<\/li>\n<\/ul>\n<p>LA Tol:<\/p>\n<ul>\n<li>2 x [2 x 25 FS on 30, 50 easy]<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>2x BK Dive breakout, easy back \u00a0&#8211; 2x BK, 2x FS<\/li>\n<\/ul>\n<p>Swim Down: \u00a0300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am (solo workout) Warm Up:\u00a0 600m EN-1\/2\/Kick: 4\u00a0x (25 BK Kick, 50 BK Swim, 25 BK Kick) on 2:15 4 x 50 BK desc 1-4 LA Tol: 100 BK for time \u00a0&#8211; 1:21 &#8211; not so good 200 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4384\">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\/4384"}],"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=4384"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4384\/revisions"}],"predecessor-version":[{"id":4389,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4384\/revisions\/4389"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4384"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}