{"id":7340,"date":"2019-05-20T22:26:17","date_gmt":"2019-05-21T02:26:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7340"},"modified":"2019-05-20T22:37:28","modified_gmt":"2019-05-21T02:37:28","slug":"nationals-taper-wk-22-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7340","title":{"rendered":"Nationals &#8211; Taper WK 2\/2 &#8211; Thursday"},"content":{"rendered":"<p>1\u00a0Day Out\u00a0 &#8211; Taper Session<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>EN-1:\u00a0 200<\/p>\n<ul>\n<li>2 x 50 BK on 1:00, swim 48<\/li>\n<li>2 x\u00a050 FS\u00a0on 55, swim 42<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 50<\/p>\n<ul>\n<li>2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 50\u00a0 (use blocks if possible and adjust times)<\/p>\n<ul>\n<li>25 BK Sprint, \u00a0swim 17<\/li>\n<li>200 Recovery<\/li>\n<li>25\u00a0FS Sprint, \u00a0swim 14<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x Dive from Blocks + Dolphin\u00a0+ 6 Power Strokes\u00a0 2x FS 2x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1\u00a0Day Out\u00a0 &#8211; Taper Session Warm Up:\u00a0 800m EN-1:\u00a0 200 2 x 50 BK on 1:00, swim 48 2 x\u00a050 FS\u00a0on 55, swim 42 50 easy LAP:\u00a0 50 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7340\">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\/7340"}],"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=7340"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7340\/revisions"}],"predecessor-version":[{"id":7349,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7340\/revisions\/7349"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7340"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}