{"id":1706,"date":"2011-12-22T06:15:57","date_gmt":"2011-12-22T11:15:57","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1706"},"modified":"2012-01-02T22:54:02","modified_gmt":"2012-01-03T03:54:02","slug":"specifics-wk-28-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1706","title":{"rendered":"Specifics WK 2\/8 &#8211; Thurs"},"content":{"rendered":"<p>East Bayfield Session<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>400 Pull Swim Mix<\/li>\n<li>200 Kick mix<\/li>\n<li>400 IM Drill-Swim Mix<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>100 Kick<\/li>\n<li>2 x 50 Kick<\/li>\n<li>4 x (25 Sprint Kick, 25 Easy)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>4 x 100 IM on 2:00<br \/>\n(DB 1:40, 1:39, 1:34, 1:31)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>4 x (50 sprint FS, 100 Easy) on 4:00<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>And more that I&#8217;ve forgotten &#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield Session Warm Up: 400 Pull Swim Mix 200 Kick mix 400 IM Drill-Swim Mix Kick: 100 Kick 2 x 50 Kick 4 x (25 Sprint Kick, 25 Easy) 100 Easy Set 1: 4 x 100 IM on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1706\">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\/1706"}],"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=1706"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1706\/revisions"}],"predecessor-version":[{"id":1707,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1706\/revisions\/1707"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1706"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}