{"id":4413,"date":"2015-04-07T10:16:48","date_gmt":"2015-04-07T14:16:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4413"},"modified":"2015-04-07T10:16:48","modified_gmt":"2015-04-07T14:16:48","slug":"race-prep-wk-46-tuesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4413","title":{"rendered":"Race Prep &#8211; WK 4\/6 Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Session from Ontario&#8217;s and two days off<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN1\/Kick:\u00a0 1200m\/400m<\/p>\n<ul>\n<li>4 x (25 FS Kick, 50 Swim, 25 Kick)<\/li>\n<li>2 x 100 FS (Pull-Swim) on 1:45<\/li>\n<li>4 x (25\u00a0BK Kick, 50 Swim, 25 Kick)<\/li>\n<li>2 x 100 BK (Pull-Swim) on 2:00<\/li>\n<li>8\u00a0x 50\u00a0seq on 1:00 (4x FS, 4x BK)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 200 (400 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<li>100 Easy<\/li>\n<li>4 x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 50m (150 Recov)<\/p>\n<ul>\n<li>4 x 12.5m Power kick, Easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Session from Ontario&#8217;s and two days off Warm Up:\u00a0 600m EN1\/Kick:\u00a0 1200m\/400m 4 x (25 FS Kick, 50 Swim, 25 Kick) 2 x 100 FS (Pull-Swim) on 1:45 4 x (25\u00a0BK Kick, 50 Swim, 25 Kick) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4413\">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\/4413"}],"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=4413"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4413\/revisions"}],"predecessor-version":[{"id":4414,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4413\/revisions\/4414"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4413"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}