{"id":1704,"date":"2011-12-21T06:00:58","date_gmt":"2011-12-21T11:00:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1704"},"modified":"2012-01-02T22:44:25","modified_gmt":"2012-01-03T03:44:25","slug":"specifics-wk-28-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1704","title":{"rendered":"Specifics WK 2\/8 &#8211; Wed"},"content":{"rendered":"<p>Last Regular Schedule Fall Training Session<\/p>\n<p>Warm Up:\u00a0 to 6:20<\/p>\n<ul>\n<li>300 Pull Swim mix<\/li>\n<li>4 x (50 kick, 50 Drill, 50 Swim)<br \/>\n#1 FS, #2 BK, #3 BR, #4 FL<\/li>\n<li>4 x (25 Build, 25 Easy) mix strokes<\/li>\n<li>repeat if necessary<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Over Kick<\/p>\n<ul>\n<li>4 x (12.5m Over Kick FS, easy rest of 50)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Anaerobic Lactic Power<\/p>\n<ul>\n<li>4 x [<br \/>\n&#8211; 30 sec Max Power Sprint<br \/>\n&#8211; 100m Easy ]<br \/>\non 4:00<br \/>\n1 stroke for all 30 sec sprints<br \/>\nDive if FS, BR or FL<\/li>\n<\/ul>\n<p>Set 3:\u00a0 25 Sprints<\/p>\n<ul>\n<li>4 x (25m IM Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down &#8211; to 7:00<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last Regular Schedule Fall Training Session Warm Up:\u00a0 to 6:20 300 Pull Swim mix 4 x (50 kick, 50 Drill, 50 Swim) #1 FS, #2 BK, #3 BR, #4 FL 4 x (25 Build, 25 Easy) mix strokes repeat if &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1704\">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\/1704"}],"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=1704"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1704\/revisions"}],"predecessor-version":[{"id":1705,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1704\/revisions\/1705"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1704"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}