{"id":1708,"date":"2011-12-23T06:00:15","date_gmt":"2011-12-23T11:00:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1708"},"modified":"2012-01-02T22:57:29","modified_gmt":"2012-01-03T03:57:29","slug":"specifics-wk-28-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1708","title":{"rendered":"Specifics WK 2\/8 &#8211; Friday"},"content":{"rendered":"<p>East Bayfield &#8211; Master Trojans session<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>400 FS Pull \/ BK Fins<\/li>\n<li>200 Kick<\/li>\n<li>100 Pull<\/li>\n<li>200 Drill<\/li>\n<\/ul>\n<p>Main Set:<\/p>\n<ul>\n<li>6 x 200 FS Max Speed on 10:00<br \/>\nDB 1-4 FS starting at 2:31 decaying to 2:39<br \/>\n#5 BK 3:15<br \/>\n#6 FS 2:48<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>300<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211; Master Trojans session Warm Up: 400 FS Pull \/ BK Fins 200 Kick 100 Pull 200 Drill Main Set: 6 x 200 FS Max Speed on 10:00 DB 1-4 FS starting at 2:31 decaying to 2:39 #5 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1708\">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\/1708"}],"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=1708"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1708\/revisions"}],"predecessor-version":[{"id":1709,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1708\/revisions\/1709"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1708"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}