{"id":6621,"date":"2018-10-03T00:18:15","date_gmt":"2018-10-03T04:18:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6621"},"modified":"2018-10-03T17:45:03","modified_gmt":"2018-10-03T21:45:03","slug":"race-prep-week-24-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6621","title":{"rendered":"Race Prep &#8211; Week 2\/4 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Sprint Day<\/p>\n<p>Warm Up:\u00a0 1000<\/p>\n<p>LAP:\u00a0 450<\/p>\n<ul>\n<li>2\u00a0x (50 FS Min Stroke\/Time, 50 easy)<\/li>\n<li>3\u00a0x (25 FS Sprint, 25 easy)<\/li>\n<li>2\u00a0x (50 BK Min Stroke\/Time, 50 easy)<\/li>\n<li>3\u00a0x (25 BK Sprint, 25 easy)<\/li>\n<li>4\u00a0x (25 FL\/BR Sprint, 25 easy)<\/li>\n<\/ul>\n<p>EN-2:\u00a0 200<\/p>\n<ul>\n<li>Wade Pool Running &#8211; 2 x 100 FS<\/li>\n<\/ul>\n<p><del>RP:\u00a0 400m<\/del><\/p>\n<ul>\n<li><del>4 x 50 IM Sequence on 20 sec rest<\/del><\/li>\n<li><del>100 recovery<\/del><\/li>\n<li><del>4 x 50 BK on 20 sec rest<\/del><\/li>\n<li><del>100 recovery<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Sprint Day Warm Up:\u00a0 1000 LAP:\u00a0 450 2\u00a0x (50 FS Min Stroke\/Time, 50 easy) 3\u00a0x (25 FS Sprint, 25 easy) 2\u00a0x (50 BK Min Stroke\/Time, 50 easy) 3\u00a0x (25 BK Sprint, 25 easy) 4\u00a0x (25 FL\/BR Sprint, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6621\">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\/6621"}],"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=6621"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6621\/revisions"}],"predecessor-version":[{"id":6625,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6621\/revisions\/6625"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6621"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}