{"id":2490,"date":"2013-02-19T11:30:48","date_gmt":"2013-02-19T16:30:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2490"},"modified":"2013-02-19T19:03:46","modified_gmt":"2013-02-20T00:03:46","slug":"specifics-wk1113-recovery-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2490","title":{"rendered":"Specifics &#8211; WK11\/13 Recovery &#8211; Tues"},"content":{"rendered":"<p>Fully recovered from a cold and R knee &#8216;ok&#8217; &#8211; a recovery week is in order.<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<ul>\n<li>200m FS Pull<\/li>\n<li>200m BK Fins<\/li>\n<li>200m IM Drills (no BR)<\/li>\n<li>2 x (25 FS, 25 BK)<\/li>\n<\/ul>\n<p>EN-1: 1000m<\/p>\n<ul>\n<li>4 x 50 FS Pull on 1:00<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>4 x 25 FS kick on 15 sec rest<\/li>\n<li>4 x 50 BK Pull on 1:15<\/li>\n<li>4 x 50 BK on 1:15<\/li>\n<li>4 x 50 BK Kick on 15 sec rest<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>2 x (25 FS Sprint, 25 Easy)<\/li>\n<li>2 x (25 BK Sprint, 25 Easy)<\/li>\n<\/ul>\n<p>Swim Down: 150m<\/p>\n<ul>\n<li>3 x 50 FS<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Fully recovered from a cold and R knee &#8216;ok&#8217; &#8211; a recovery week is in order. Warm Up:\u00a0 700m 200m FS Pull 200m BK Fins 200m IM Drills (no BR) 2 x (25 FS, 25 BK) EN-1: 1000m 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2490\">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\/2490"}],"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=2490"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2490\/revisions"}],"predecessor-version":[{"id":2491,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2490\/revisions\/2491"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2490"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}