{"id":1710,"date":"2012-01-05T11:30:02","date_gmt":"2012-01-05T16:30:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1710"},"modified":"2012-01-05T23:39:57","modified_gmt":"2012-01-06T04:39:57","slug":"specifics-wk-48-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1710","title":{"rendered":"Specifics WK 4\/8 &#8211; Thursday"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>800m Pull, Drill, Swim Kick mix<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>200m Choice stroke (BK)<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>100 FL-FS Kick solid<\/li>\n<li>100 FL-FS Swim solid<\/li>\n<li>200 Easy<\/li>\n<li>100 BK Kick<\/li>\n<li>100 BK solid<\/li>\n<li>200 Easy<\/li>\n<li>100 BR Kick<\/li>\n<li>100 BR solid<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>2 x 50 FS on 60 sec<\/li>\n<li>2 x 50 FS on 55 sec<\/li>\n<li>2 x 50 FS on 50 sec<\/li>\n<li>2 x 50 FS on 45 sec<\/li>\n<li>repeat all again (so 16 50&#8217;s in total)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800m Pull, Drill, Swim Kick mix Set 1: 200m Choice stroke (BK) Set 2: 100 FL-FS Kick solid 100 FL-FS Swim solid 200 Easy 100 BK Kick 100 BK solid 200 Easy 100 BR Kick 100 BR solid &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1710\">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\/1710"}],"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=1710"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1710\/revisions"}],"predecessor-version":[{"id":1711,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1710\/revisions\/1711"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1710"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1710"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1710"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}