{"id":4465,"date":"2015-04-30T09:42:47","date_gmt":"2015-04-30T13:42:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4465"},"modified":"2015-05-01T09:23:28","modified_gmt":"2015-05-01T13:23:28","slug":"pre-taper-wk-11-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4465","title":{"rendered":"Pre Taper &#8211; WK 1\/1 Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic and Speed session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1\/Kick:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>2 x 100 FS<\/li>\n<li>4 x 25 FS Kick<\/li>\n<li>200 BK<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>2 x 100 BK<\/li>\n<li>4 x 25 BK Kick<\/li>\n<\/ul>\n<p>EN-1\/2:<\/p>\n<ul>\n<li>4 x 50 FS on 1:00, desc 1-4 to 35<\/li>\n<li>4 x 50 BK on 1:00, desc 1-4 to 40<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\"><del>LAP:<\/del><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><del>4 x (25 BK Sprint, 25 Easy) on 1:30<\/del><\/span><br \/>\n<span style=\"color: #ff6600;\"><del> alternate foot\/hand touch<\/del><\/span><\/li>\n<li><span style=\"color: #ff6600;\"><del>50 easy<\/del><\/span><\/li>\n<li><span style=\"color: #ff6600;\"><del>4 x (25 FS Sprint, 25 Easy) on 1:30<\/del><\/span><\/li>\n<li><span style=\"color: #ff6600;\"><del>50 easy<\/del><\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\"><del>Power:<\/del><\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\"><del>2 x 12.5 BK Max Dolphin Kick<\/del><\/span><\/li>\n<li><span style=\"color: #ff6600;\"><del>4 x mid-pool to wall and back blast<\/del><\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic and Speed session Warm Up:\u00a0 600m EN-1\/Kick: 200 FS Pull 2 x 50 FS Kick 2 x 100 FS 4 x 25 FS Kick 200 BK 2 x 50 BK Kick 2 x 100 BK 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4465\">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\/4465"}],"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=4465"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4465\/revisions"}],"predecessor-version":[{"id":4467,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4465\/revisions\/4467"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4465"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}