{"id":4441,"date":"2015-04-19T21:35:01","date_gmt":"2015-04-20T01:35:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4441"},"modified":"2015-04-19T22:17:51","modified_gmt":"2015-04-20T02:17:51","slug":"race-prep-wk-66-monday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4441","title":{"rendered":"Race Prep &#8211; WK 6\/6 Monday"},"content":{"rendered":"<p>Collingwood 6am<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1\/2 450\/150:<\/p>\n<ul>\n<li>5\u00a0x 50 FS on 1:00 Desc 1-5<\/li>\n<li>5\u00a0x 50 BK on 1:00 Desc 1-5<\/li>\n<li>4 x 25 Kick on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 550<\/p>\n<ul>\n<li>6 x 25 BK Sprint on 1:00 (alt foot\/hand touch)<\/li>\n<li>150 Easy<\/li>\n<li>3\u00a0x 25 BK Sprint on\u00a00:45\u00a0(1x Dive, 2x Push)<\/li>\n<li>150 Easy<\/li>\n<li>2 x 25 BK Sprint\u00a0on 0:30 (Dive\/Push)<\/li>\n<li>150 Easy<\/li>\n<li>6 x 25 FS Sprint on 1:00<\/li>\n<li>150 Easy<\/li>\n<li>3 x 25 FS Sprint on 0:45<\/li>\n<li>150 Easy<\/li>\n<li>2 x 25 FS Sprint on 0:30<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Block Starts:\u00a0 50<\/p>\n<ul>\n<li>2 x BK<\/li>\n<li>2 x FS<\/li>\n<li>2 x BK with max underwater<\/li>\n<li>2 x FS Max with underwater<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 6am Warm Up:\u00a0 500 EN-1\/2 450\/150: 5\u00a0x 50 FS on 1:00 Desc 1-5 5\u00a0x 50 BK on 1:00 Desc 1-5 4 x 25 Kick on 1:00 50 Easy Race Pace:\u00a0 550 6 x 25 BK Sprint on 1:00 (alt &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4441\">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\/4441"}],"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=4441"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4441\/revisions"}],"predecessor-version":[{"id":4442,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4441\/revisions\/4442"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4441"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}