{"id":2302,"date":"2013-01-04T11:00:27","date_gmt":"2013-01-04T16:00:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2302"},"modified":"2013-01-20T16:10:08","modified_gmt":"2013-01-20T21:10:08","slug":"specifics-wk412-endurance-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2302","title":{"rendered":"Specifics &#8211; WK4\/13 Endurance &#8211; Fri"},"content":{"rendered":"<p>Target:\u00a0 1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1 + Kick: 700 + 300<br \/>\nPerfect Stroke!<\/p>\n<ul>\n<li>2 x {<br \/>\n&#8211; 25 FS\/SP on 15<br \/>\n&#8211; 2 x 50 FS\/SP on 20<br \/>\n&#8211; 2 x 100 FS\/SP on 1:45\/2:00<br \/>\n&#8211; 2 x 50 FS\/SP Kick on 20<br \/>\n&#8211; 2 x 25 FS\/Sp Kick on 20 }<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 200 (400 Recov)<\/p>\n<ul>\n<li>8 x {<br \/>\n&#8211; 25 Sprint &#8211; from Deep End Dive<br \/>\n&#8211; 50 Easy<br \/>\n&#8211; walk back }<br \/>\n5\u00a0FS, 2 BR, 1 BK<\/li>\n<\/ul>\n<p>LA Tol:<\/p>\n<ul>\n<li>3\u00a0x (25 SP Sprint on 35 sec)<\/li>\n<li>200 Easy<\/li>\n<li>2 x (25 SP Sprint on 35 sec)<\/li>\n<li>200 Easy<\/li>\n<li>25 SP Sprint<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Target:\u00a0 1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov Warm Up:\u00a0 700m EN-1 + Kick: 700 + 300 Perfect Stroke! 2 x { &#8211; 25 FS\/SP on 15 &#8211; 2 x 50 FS\/SP on 20 &#8211; 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2302\">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\/2302"}],"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=2302"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2302\/revisions"}],"predecessor-version":[{"id":2372,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2302\/revisions\/2372"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2302"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2302"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}