{"id":1696,"date":"2011-12-28T11:30:41","date_gmt":"2011-12-28T16:30:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1696"},"modified":"2011-12-29T00:21:55","modified_gmt":"2011-12-29T05:21:55","slug":"specifics-wk-38-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1696","title":{"rendered":"Specifics WK 3\/8 &#8211; Wed"},"content":{"rendered":"<p>Special Holiday Practice #1<br \/>\n11:30-1:00pm Borden Pool<\/p>\n<p>Warm Up:\u00a0 20 min<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>5 x (25 drill, 25\u00a0swim on 1:15 &#8211; 25 FS, 25 BK on 1:15)<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>10 x (25 Kick mix, 25 Swim mix) on 1:05<\/li>\n<\/ul>\n<p>Set 3:\u00a0 FS Pacing &#8211; pick your pace for the 200 and work back<\/p>\n<ul>\n<li>50 on 1:00, 100 on 2:00, 200 FS<br \/>\n(DB &#8211; 40, 1:20, 2:36)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 BK Pacing<\/p>\n<ul>\n<li>50 on 1:15, 100 on 2:30, 200 BK<br \/>\n(DB &#8211; 47, 1:36, 3:17)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 5:\u00a0<\/p>\n<ul>\n<li>10 x 50 on 55sec<br \/>\n#1 work Start<br \/>\n#2 work Start + Turn<br \/>\n#3 work Start + Turn + Finish<br \/>\n#4 easy<br \/>\nrepeat<br \/>\n(DB FS, BK, BR)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Special Holiday Practice #1 11:30-1:00pm Borden Pool Warm Up:\u00a0 20 min Set 1: 5 x (25 drill, 25\u00a0swim on 1:15 &#8211; 25 FS, 25 BK on 1:15) Set 2: 10 x (25 Kick mix, 25 Swim mix) on 1:05 Set &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1696\">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\/1696"}],"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=1696"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1696\/revisions"}],"predecessor-version":[{"id":1697,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1696\/revisions\/1697"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1696"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}