{"id":1683,"date":"2011-12-13T11:30:08","date_gmt":"2011-12-13T16:30:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1683"},"modified":"2011-12-13T21:24:00","modified_gmt":"2011-12-14T02:24:00","slug":"specifics-wk-18-noon-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1683","title":{"rendered":"Specifics WK 1\/8 &#8211; Noon Tuesday"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>400 Mix<\/li>\n<li>3 x 50 Kick<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN1 &#8211; EN2 Descend<\/p>\n<ul>\n<li>4 x 50\u00a0 FS Descend<br \/>\n(44 sec to 36 sec)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Key\u00a0 &#8211; Lactic Acid Tolerance<\/p>\n<ul>\n<li>4 x (100 FS All Out, 250 Recov) on 7:00<br \/>\n(DB &#8211; 1:10, 1:11, 1:10, 1:14)<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1 IM<\/p>\n<ul>\n<li>6 x (50 IM seq) on 1:10<br \/>\nFL-BK, BK-BR, BR-FS<br \/>\nStroke + Turns<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Power<\/p>\n<ul>\n<li>6 x Power Push Start + 8 strokes<br \/>\n2 x FS and 4 x BK<\/li>\n<li>4 x Mid-pool Start to Wall Finish<br \/>\n2 x FS, 2 x BK<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>50 Easy<br \/>\n(ran out of time)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 400 Mix 3 x 50 Kick Set 1:\u00a0 EN1 &#8211; EN2 Descend 4 x 50\u00a0 FS Descend (44 sec to 36 sec) Set 2:\u00a0 Key\u00a0 &#8211; Lactic Acid Tolerance 4 x (100 FS All Out, 250 Recov) on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1683\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","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\/1683"}],"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=1683"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1683\/revisions"}],"predecessor-version":[{"id":1684,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1683\/revisions\/1684"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1683"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}