{"id":2270,"date":"2012-12-27T09:00:47","date_gmt":"2012-12-27T14:00:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2270"},"modified":"2013-01-20T16:11:45","modified_gmt":"2013-01-20T21:11:45","slug":"specifics-wk312-endurance-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2270","title":{"rendered":"Specifics &#8211; WK3\/13 Endurance &#8211; Thurs"},"content":{"rendered":"<p>Borden\u00a0session &#8211; 11:00-1:00 PM<br \/>\nTarget:\u00a0 EN-1 1000\u00a0, EN-2 600, LAP\u00a0300, LA Tol 250, Recov 400<\/p>\n<p>Warm Up:\u00a0 700m+<\/p>\n<p>EN-1 400, Kick 200, \u00a0EN-2 600:<\/p>\n<ul>\n<li>2 x 100 FS Pull on 1:45 (1:23, 1:25)<\/li>\n<li>6 x 50 FS on 55sec, swim &lt; 40 (39-40)<\/li>\n<li>2 x 50 FS Kick on 1:20 (1:00, 1:10)<\/li>\n<li>2 x 100 BK on 2:00 (1:38, 1:40)<\/li>\n<li>6 x 50 BK on 1:00, swim &lt;45 (45&#8217;s)<\/li>\n<li>2 x 50 BK Kick on 1:15 (51, 57)<\/li>\n<\/ul>\n<p>LAP (SP):\u00a0 300m (300 Recov)<\/p>\n<ul>\n<li>FL warm-up<br \/>\n2 x (25 FL, 45 sec vert dolphin, 25 FL)<\/li>\n<li>4\u00a0x (25\u00a0IM Sprint, 25 Easy) on 1:30<\/li>\n<li>4\u00a0x (50\u00a0SP Sprint, 50 Easy) on 2:30 (40&#8217;s)<\/li>\n<\/ul>\n<p>Recv: 200 Easy with fins<\/p>\n<p>LA Tol (FS):\u00a0 250 (450 Recov)<\/p>\n<ul>\n<li>2 x (75\u00a0FS Max, 125 Easy) on 5:30<br \/>\n(55, 56)<\/li>\n<li>2 x (50\u00a0FS Max, 100 Easy) on 5:00<br \/>\n(32, 33)<\/li>\n<\/ul>\n<p>Swim Down: 500m<\/p>\n<ul>\n<li>200m easy with fins<\/li>\n<li>300m increase breathing<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden\u00a0session &#8211; 11:00-1:00 PM Target:\u00a0 EN-1 1000\u00a0, EN-2 600, LAP\u00a0300, LA Tol 250, Recov 400 Warm Up:\u00a0 700m+ EN-1 400, Kick 200, \u00a0EN-2 600: 2 x 100 FS Pull on 1:45 (1:23, 1:25) 6 x 50 FS on 55sec, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2270\">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\/2270"}],"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=2270"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2270\/revisions"}],"predecessor-version":[{"id":2377,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2270\/revisions\/2377"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2270"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}