{"id":1687,"date":"2011-12-15T11:30:52","date_gmt":"2011-12-15T16:30:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1687"},"modified":"2011-12-15T22:35:16","modified_gmt":"2011-12-16T03:35:16","slug":"specifics-wk-18-noon-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1687","title":{"rendered":"Specifics WK 1\/8 &#8211; Noon Thursday"},"content":{"rendered":"<p>Warm Up:\u00a0 500 Mix<\/p>\n<p>Set 1:\u00a0 EN-1\u00a0 FS<\/p>\n<ul>\n<li>200 FS Pull on 3:15<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>100 Kick on 2:30<\/li>\n<li>2 x 50 Kick on 1:10<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1\u00a0 BK<\/p>\n<ul>\n<li>200 BK Pull<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>4 x 50 BK on 1:05<\/li>\n<li>4 x (25 Sprint Kick, 25 Easy Kick) on 1:15<\/li>\n<\/ul>\n<p>Set 3:\u00a0 EN-1\u00a0 IM<\/p>\n<ul>\n<li>2 x 100 IM on 2:00<\/li>\n<li>3 x 50 IM seq on 1:05<\/li>\n<li>2 x 25 Hypoxic Dolphin Kick (1 front, 1 back)<\/li>\n<\/ul>\n<p>Set 4:\u00a0 All Out Sprint<\/p>\n<ul>\n<li>50 BK for time<br \/>\n(DB &#8211; 35 sec)<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Sprints<\/p>\n<ul>\n<li>25 BK on 1:00<\/li>\n<li>25 FL on 1:00<\/li>\n<li>25 FS on 1:00<\/li>\n<\/ul>\n<p>Swim Down &#8211; 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500 Mix Set 1:\u00a0 EN-1\u00a0 FS 200 FS Pull on 3:15 2 x 100 FS on 1:45 4 x 50 FS on 1:00 100 Kick on 2:30 2 x 50 Kick on 1:10 Set 2:\u00a0 EN-1\u00a0 BK 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1687\">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\/1687"}],"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=1687"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1687\/revisions"}],"predecessor-version":[{"id":1688,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1687\/revisions\/1688"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1687"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1687"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1687"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}