{"id":4402,"date":"2015-03-30T08:44:22","date_gmt":"2015-03-30T12:44:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4402"},"modified":"2015-03-31T09:38:03","modified_gmt":"2015-03-31T13:38:03","slug":"race-prep-wk-36-monday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4402","title":{"rendered":"Race Prep &#8211; WK 3\/6 Monday"},"content":{"rendered":"<p>Slight easing this week for &#8216;swim-through&#8217; at Provincials<\/p>\n<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ EN-2 Kick:\u00a0 1300 \/ 500 \/ 300<\/p>\n<ul>\n<li>100 BK Kick on 2:30<\/li>\n<li>2 x 200 BK on 3:45 (1x Fins. 1x Swim <span style=\"color: #ff6600;\">3:22<\/span>)<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>4 x 100 BK on 2:00, (<span style=\"color: #ff6600;\">all 1:34-1:35<\/span>)<\/li>\n<li>2 x 50 BK on 1:00 (<span style=\"color: #ff6600;\">42-43<\/span>)<\/li>\n<li>50 Easy<\/li>\n<li>2 x 50 FS\u00a0Kick on 1:30<\/li>\n<li>2 x 200 FS on 3:30, 1 Pull (<span style=\"color: #ff6600;\">3:00<\/span>), 1 Swim (<span style=\"color: #ff6600;\">3:05<\/span> and difficult)<\/li>\n<li>4 x 100 FS on 1:45 (2x Pull, 2x Swim all <span style=\"color: #ff6600;\">1:25<\/span>)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Slight easing this week for &#8216;swim-through&#8217; at Provincials Borden Noon Warm Up:\u00a0 600m EN-1 \/ EN-2 Kick:\u00a0 1300 \/ 500 \/ 300 100 BK Kick on 2:30 2 x 200 BK on 3:45 (1x Fins. 1x Swim 3:22) 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4402\">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\/4402"}],"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=4402"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4402\/revisions"}],"predecessor-version":[{"id":4405,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4402\/revisions\/4405"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4402"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}