{"id":6661,"date":"2018-10-12T00:06:47","date_gmt":"2018-10-12T04:06:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6661"},"modified":"2018-10-12T00:12:48","modified_gmt":"2018-10-12T04:12:48","slug":"race-prep-wk-34-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6661","title":{"rendered":"Race Prep &#8211; WK 3\/4 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon \u2013 Race Pace Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>2 x (25 FS Build to Fast, 25 easy) on 1:30<\/li>\n<li>2 x (25 BK Build to Fast, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>EN-1 \/ Kick:\u00a0 500 \/ 300<\/p>\n<ul>\n<li>2 x 50 BK\u00a0Kick on 1:30<\/li>\n<li>2 x 100 BK on 2;00, swim 1:40<\/li>\n<li>2 x 50 FS\u00a0Kick on 1:30<\/li>\n<li>3 x 100\u00a0FS on 1:45, swim 1:30<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2 \/ Race Pace:\u00a0 300m \/ 400m<\/p>\n<ul>\n<li>Run-In<\/li>\n<li>200 FS on 3:15, swim 3:00<\/li>\n<li>300 FS, swim 4:30-4:35<\/li>\n<li>Criss-Cross Run<\/li>\n<li>200 FS, swim 3:00<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>50 FS Fast, 50 easy on 2:15<\/li>\n<li>50 BK Fast, 50 easy on 2:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon \u2013 Race Pace Session Warm Up:\u00a0 600m LAP:\u00a0 100 2 x (25 FS Build to Fast, 25 easy) on 1:30 2 x (25 BK Build to Fast, 25 easy) on 1:30 EN-1 \/ Kick:\u00a0 500 \/ 300 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6661\">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\/6661"}],"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=6661"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6661\/revisions"}],"predecessor-version":[{"id":6664,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6661\/revisions\/6664"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6661"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}