{"id":6593,"date":"2018-09-24T23:25:42","date_gmt":"2018-09-25T03:25:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6593"},"modified":"2018-09-28T17:26:27","modified_gmt":"2018-09-28T21:26:27","slug":"race-prep-week-14-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6593","title":{"rendered":"Race Prep &#8211; Week 1\/4 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon \u2013 Long Aerobic Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1200 \/ 300<\/p>\n<ul>\n<li>2 x 50 FS Fins\u00a0Kick on 1:30<\/li>\n<li>7 x 100 FS on 1:45, swim 1:29 (act:\u00a0 good &#8230; all 1:27 to 1:29)<\/li>\n<li>2 x 50 BK Fins\u00a0Kick on 1:30<\/li>\n<li>5 x 100 BK on 2:00, swim &lt;1:45<br \/>\n(act:\u00a0 good &#8230; 1:42, 1:43, 1:43, 1:41, 1:40)<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m<\/p>\n<ul>\n<li>5\u00a0x [100 FS, crisscross pool run]<br \/>\n(act:\u00a0 tough but good &#8230; 1:33, 1:35, 1:36, 1:34, 1:34)<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon \u2013 Long Aerobic Session Warm Up:\u00a0 600m EN-1 \/ Kick:\u00a0 1200 \/ 300 2 x 50 FS Fins\u00a0Kick on 1:30 7 x 100 FS on 1:45, swim 1:29 (act:\u00a0 good &#8230; all 1:27 to 1:29) 2 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6593\">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\/6593"}],"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=6593"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6593\/revisions"}],"predecessor-version":[{"id":6611,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6593\/revisions\/6611"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6593"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}