{"id":1712,"date":"2012-01-05T23:46:31","date_gmt":"2012-01-06T04:46:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1712"},"modified":"2012-01-05T23:54:02","modified_gmt":"2012-01-06T04:54:02","slug":"specifics-wk-48-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1712","title":{"rendered":"Specifics WK 4\/8 &#8211; Friday"},"content":{"rendered":"<p>Last Holiday session.<br \/>\nWe return to our regular M-W-F 0600 to 0700 practices<br \/>\nfor the Winter session on Mon 9-Jan<\/p>\n<p>Warm Up:\u00a0 900m<\/p>\n<ul>\n<li>300 Pull Swim Mix<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>2 x (25 Drill FS, 25 Swim FS)<\/li>\n<li>2 x 25 Drill BK, 25 Swim BK)<\/li>\n<li>100 BR<\/li>\n<li>100 FS<\/li>\n<\/ul>\n<p>Set 1:\u00a0 600m<\/p>\n<ul>\n<li>100 Kick Choice<\/li>\n<li>4 x 50 Kick<\/li>\n<li>2 x (25 Sprint Kick, 25 Easy Kick)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>200 FS on 3:30<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>4 x 50 FS on 55 sec<\/li>\n<li>50 Easy<\/li>\n<li>200 IM on 4:00<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>4 x 50 IM on 60<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x (25m IM Dive Sprint, 25 Easy)<\/li>\n<li>4 x (25m IM Push Sprint, 25 Easy)<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Last Holiday session. We return to our regular M-W-F 0600 to 0700 practices for the Winter session on Mon 9-Jan Warm Up:\u00a0 900m 300 Pull Swim Mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1712\">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\/1712"}],"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=1712"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1712\/revisions"}],"predecessor-version":[{"id":1714,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1712\/revisions\/1714"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1712"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}