{"id":1702,"date":"2012-01-02T06:15:52","date_gmt":"2012-01-02T11:15:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1702"},"modified":"2012-01-02T18:06:45","modified_gmt":"2012-01-02T23:06:45","slug":"specifics-wk-48-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1702","title":{"rendered":"Specifics WK 4\/8 &#8211; Monday"},"content":{"rendered":"<p>East Bayfield Pool Session<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 Pull FS<\/li>\n<li>200 Fins BK<\/li>\n<li>100 BR<\/li>\n<li>100 FS<\/li>\n<li>100\u00a0 FS\/BK mix<\/li>\n<\/ul>\n<p>Set 1:\u00a0 FS<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>4 x 50 FS Descend on 1:00 (40 to 37)<\/li>\n<li>2 x 100 Kick choice<\/li>\n<\/ul>\n<p>Set 2:\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 Descend on 1:10 (49 to 40)<\/li>\n<li>4 x 50 Kick Choice on 15 sec rest<\/li>\n<\/ul>\n<p>Set 3:\u00a0 IM<\/p>\n<ul>\n<li>4 x 100 IM on 2:00<\/li>\n<li>4 x (25 Sprint Kick, 25 Easy) on 1:30<\/li>\n<li>8 x (25 IM seq Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy (increasae Breathing)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield Pool Session Warm Up: 200 Pull FS 200 Fins BK 100 BR 100 FS 100\u00a0 FS\/BK mix Set 1:\u00a0 FS 200 FS Pull 2 x 100 FS on 1:45 4 x 50 FS Descend on 1:00 (40 to &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1702\">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\/1702"}],"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=1702"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1702\/revisions"}],"predecessor-version":[{"id":1703,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1702\/revisions\/1703"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1702"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}