{"id":4476,"date":"2015-05-02T07:30:10","date_gmt":"2015-05-02T11:30:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4476"},"modified":"2015-05-03T11:51:23","modified_gmt":"2015-05-03T15:51:23","slug":"pre-taper-wk-11-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4476","title":{"rendered":"Pre Taper &#8211; WK 1\/1 Saturday"},"content":{"rendered":"<p>Collingwood 7:30am &#8211; recovery swim with Speed and Blocks<\/p>\n<p>Warm Up: 600m<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>12 x (25 Drill, 25 Build, 25 Fast) alt FS, BK<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>2 x (25 Sprint, 50 easy)<\/li>\n<li>2 x (25 Sprint, 75 easy)<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Starts:<\/p>\n<ul>\n<li>4 x BK Start and breakout<\/li>\n<li>4 x FS Start and Breakout<\/li>\n<li>25 BK Sprint from Blocks<\/li>\n<li>25 FS Sprint from Blocks<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am &#8211; recovery swim with Speed and Blocks Warm Up: 600m Set 1: 12 x (25 Drill, 25 Build, 25 Fast) alt FS, BK Set 2: 200 FS Pull 2 x (25 Sprint, 50 easy) 2 x (25 Sprint, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4476\">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\/4476"}],"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=4476"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4476\/revisions"}],"predecessor-version":[{"id":4478,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4476\/revisions\/4478"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4476"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}