{"id":1721,"date":"2012-01-16T16:00:37","date_gmt":"2012-01-16T21:00:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1721"},"modified":"2012-01-17T18:30:59","modified_gmt":"2012-01-17T23:30:59","slug":"specifics-wk-68-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1721","title":{"rendered":"Specifics WK 6\/8 &#8211; Monday"},"content":{"rendered":"<p>Banff Centre session<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 Pull FS<\/li>\n<li>200 BK<\/li>\n<li>200 BR<\/li>\n<li>4 x 50 Kick<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>4 x 100 FS on 1:45<\/li>\n<li>50 Easy<\/li>\n<li>4 x 100 BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>4 x 50 FS on 1:00<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50 BK on 1:15<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50 BR on 1:15<\/li>\n<li>50 Easy<\/li>\n<li>3 x 50 IM seq on 1:15<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>50 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Banff Centre session Warm Up: 200 Pull FS 200 BK 200 BR 4 x 50 Kick Set 1: 4 x 100 FS on 1:45 50 Easy 4 x 100 BK on 2:00 50 Easy 3 x 100 IM on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1721\">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\/1721"}],"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=1721"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1721\/revisions"}],"predecessor-version":[{"id":1723,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1721\/revisions\/1723"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1721"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}