{"id":1719,"date":"2012-01-10T11:30:31","date_gmt":"2012-01-10T16:30:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1719"},"modified":"2012-01-10T22:13:46","modified_gmt":"2012-01-11T03:13:46","slug":"specifics-wk-58-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1719","title":{"rendered":"Specifics WK 5\/8 &#8211; Tuesday"},"content":{"rendered":"<p>Noon &#8211; 11:30 to 1:00pm session<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>800m mix swim\/pull\/kick<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Base Aerobic<\/p>\n<ul>\n<li>4 x 100 FS on 1:45, swim 1:28-1:30<\/li>\n<li>50 Easy kick, 50 Scull<\/li>\n<li>4 x 100 BK on 2:15, swim 1:40-1:45<\/li>\n<li>50 Easy kick, 50 Scull<\/li>\n<li>4 x 50 BR on 1:15, swim +\/- 50sec<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Threshold<\/p>\n<ul>\n<li>4 x 100 FS on 1:40, swim 1:20 &#8211; 1:22<\/li>\n<li>50 Easy kick, 50 Scull<\/li>\n<li>4 x 100 BK on 2:00, swim 1:32 &#8211; 1:38<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, swim &lt;40<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon &#8211; 11:30 to 1:00pm session Warm Up: 800m mix swim\/pull\/kick Set 1:\u00a0 Base Aerobic 4 x 100 FS on 1:45, swim 1:28-1:30 50 Easy kick, 50 Scull 4 x 100 BK on 2:15, swim 1:40-1:45 50 Easy kick, 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1719\">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\/1719"}],"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=1719"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1719\/revisions"}],"predecessor-version":[{"id":1720,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1719\/revisions\/1720"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1719"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}