{"id":1698,"date":"2011-12-30T11:30:48","date_gmt":"2011-12-30T16:30:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1698"},"modified":"2011-12-30T23:07:13","modified_gmt":"2011-12-31T04:07:13","slug":"specifics-wk-38-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1698","title":{"rendered":"Specifics WK 3\/8 &#8211; Friday"},"content":{"rendered":"<p>Fins workout for load<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Set 1:\u00a0 Kick-Swim &#8211; with Fins<\/p>\n<ul>\n<li>10 x 50m as ( [25 Kick-25 Swim], [25 Swim-25 Kick])<br \/>\nEach pair of 25&#8217;s on 1:00<\/li>\n<\/ul>\n<p>Set 2: 150&#8217;s on 2:45 with fins<\/p>\n<ul>\n<li>4 x (25BK-50FS-25BK-25FS-25BK)<br \/>\nstart to work walls<\/li>\n<li>100 Easy<\/li>\n<li>4 x (25BK-75FS-25BK-25FS)<\/li>\n<li>100 Easy<\/li>\n<li>4 x (25BK-100FS-25BK)<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 FS Pull with Increased Breathing<br \/>\nevery 4-6-8-10 strokes<\/li>\n<li>3 x (25 Sprint start, 25 easy)<br \/>\nFL, BK, BR<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Fins workout for load Warm Up:\u00a0 800m Set 1:\u00a0 Kick-Swim &#8211; with Fins 10 x 50m as ( [25 Kick-25 Swim], [25 Swim-25 Kick]) Each pair of 25&#8217;s on 1:00 Set 2: 150&#8217;s on 2:45 with fins 4 x (25BK-50FS-25BK-25FS-25BK) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1698\">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\/1698"}],"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=1698"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1698\/revisions"}],"predecessor-version":[{"id":1700,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1698\/revisions\/1700"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1698"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}