{"id":2395,"date":"2013-01-23T11:30:26","date_gmt":"2013-01-23T16:30:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2395"},"modified":"2013-01-23T21:29:28","modified_gmt":"2013-01-24T02:29:28","slug":"specifics-wk713-endurance-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2395","title":{"rendered":"Specifics &#8211; WK7\/13 Endurance &#8211; Wed"},"content":{"rendered":"<p>Borden &#8211; Noon &#8211; IM Session<br \/>\nTarget:\u00a0 750 EN-1, 200 EN-1\/2, 500 EN-2, 100 LAP, 200 Recov<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 + Kick: 750<\/p>\n<ul>\n<li>2 x 100 FS Pull on 1:45<\/li>\n<li>2 x 100 BK Fins on 1:55<\/li>\n<li>3 x 50 IM seq on 1:05<\/li>\n<li>8 x 25 IM seq Kick on 10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN 1\/2:\u00a0 200<\/p>\n<ul>\n<li>4 x 50 on 1:00<br \/>\n3x IM seq, 1x Choice &#8211; build speed<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500<\/p>\n<ul>\n<li>2 x 100 FS on 1:40, swim 1:25<br \/>\n(1:22, 1:24)<\/li>\n<li>2 x 100 BK on 1:55, swim &lt;1:40<br \/>\n(1:40, 1:36)<\/li>\n<li>100 IM solid (1:35)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>4 x (25 IM Sprint, 50 Easy on 2:00)<br \/>\n(16, 17, 22, 13.6)<br \/>\nAdditional timed 25FS &#8211; 13.4<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden &#8211; Noon &#8211; IM Session Target:\u00a0 750 EN-1, 200 EN-1\/2, 500 EN-2, 100 LAP, 200 Recov Warm Up:\u00a0 500m EN-1 + Kick: 750 2 x 100 FS Pull on 1:45 2 x 100 BK Fins on 1:55 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2395\">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\/2395"}],"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=2395"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2395\/revisions"}],"predecessor-version":[{"id":2401,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2395\/revisions\/2401"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2395"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}