{"id":4468,"date":"2015-05-01T09:55:57","date_gmt":"2015-05-01T13:55:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4468"},"modified":"2015-05-01T10:23:15","modified_gmt":"2015-05-01T14:23:15","slug":"pre-taper-wk-11-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4468","title":{"rendered":"Pre Taper &#8211; WK 1\/1 Friday"},"content":{"rendered":"<p>Borden Noon + Weights &#8211; Lactic Tolerance<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN 1\/2:\u00a0 400<\/p>\n<ul>\n<li>3 x 50 FS on 1:00, Desc 1-3<\/li>\n<li>2 x 25 FS Kick on 45<\/li>\n<li>3 x 50 BK on 1:05, Desc 1-3<\/li>\n<li>2 x 25 BK Kick on 45<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m (700 Recov)<\/p>\n<ul>\n<li>100 BK for Time<\/li>\n<li>100 easy<\/li>\n<li>BK Broken 100m as: 25m on 1:00 &#8211; 50m on 1:30 &#8211; 25m<\/li>\n<li>100 Easy<\/li>\n<li>BK Broken 50m as: 25m on 45 &#8211; 25m<\/li>\n<li>200 Easy<\/li>\n<li>100 FS for Time<\/li>\n<li>100 easy<\/li>\n<li>FS Broken 100m as: 25m on 1:00 &#8211; 50m on 1:30 &#8211; 25m<\/li>\n<li>100 Easy<\/li>\n<li>FS Broken 50m\u00a0as: \u00a025m on 45 &#8211; 25m<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP\/Power:\u00a0 100<\/p>\n<ul>\n<li>4 x (25\u00a0dive Sprint,\u00a0walk back)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights &#8211; Lactic Tolerance Warm Up:\u00a0 500 EN 1\/2:\u00a0 400 3 x 50 FS on 1:00, Desc 1-3 2 x 25 FS Kick on 45 3 x 50 BK on 1:05, Desc 1-3 2 x 25 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4468\">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\/4468"}],"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=4468"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4468\/revisions"}],"predecessor-version":[{"id":4471,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4468\/revisions\/4471"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4468"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}