{"id":2459,"date":"2013-02-08T11:30:25","date_gmt":"2013-02-08T16:30:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2459"},"modified":"2013-02-09T21:14:38","modified_gmt":"2013-02-10T02:14:38","slug":"specifics-wk913-sprint-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2459","title":{"rendered":"Specifics &#8211; WK9\/13 Sprint &#8211; Fri"},"content":{"rendered":"<p><span style=\"color: #000000;\">Session Cancelled &#8211; Pool Closed due to lack of staff (snow storm)<\/span><\/p>\n<p><span style=\"color: #ff6600;\">Borden Noon Session &#8211; BK Focus<br \/>\nTarget:\u00a0 600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Power<\/span><\/p>\n<p><span style=\"color: #ff6600;\">Warm Up:\u00a0 500m<\/span><\/p>\n<p><span style=\"color: #ff6600;\">EN-1 + Kick:\u00a0 600<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">4 x 50 FS on 1:00<\/span><\/li>\n<li><span style=\"color: #ff6600;\">4 x 25 FS Kick on 15<\/span><\/li>\n<li><span style=\"color: #ff6600;\">4 x 50 BK on 1:05<\/span><\/li>\n<li><span style=\"color: #ff6600;\">4 x 25 BK Kick on 15<\/span><\/li>\n<li><span style=\"color: #ff6600;\">50 Easy<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LAP:\u00a0 150m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">6 x (25 BK Sprint, 50 Eays) on 2:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LA Tol:\u00a0 300m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">100 BK Sprint for time, 150m Easy<\/span><\/li>\n<li><span style=\"color: #ff6600;\">4 x (50m BK Sprint, 100 Easy) on 4:00<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Power:\u00a0 50m<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">2 x BK Power Flags In\/Out easy rest of 50<\/span><\/li>\n<li><span style=\"color: #ff6600;\">2 x BK Power Start, easy rest of 50<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">Swim Down:\u00a0 300m<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Session Cancelled &#8211; Pool Closed due to lack of staff (snow storm) Borden Noon Session &#8211; BK Focus Target:\u00a0 600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Power Warm Up:\u00a0 500m EN-1 + Kick:\u00a0 600 4 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2459\">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\/2459"}],"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=2459"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2459\/revisions"}],"predecessor-version":[{"id":2461,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2459\/revisions\/2461"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2459"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}