{"id":2492,"date":"2013-02-20T11:30:19","date_gmt":"2013-02-20T16:30:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2492"},"modified":"2013-02-20T18:18:21","modified_gmt":"2013-02-20T23:18:21","slug":"specifics-wk1113-recovery-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2492","title":{"rendered":"Specifics &#8211; WK11\/13 Recovery Wed"},"content":{"rendered":"<p>Warm Up:\u00a0 700m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>200 IM Drills<\/li>\n<li>2 x (25 FS Pickup, 25 BK)<\/li>\n<\/ul>\n<p>EN-1 1150m (100 Recov)<\/p>\n<ul>\n<li>2 x 100 FS Pull on 2:00<\/li>\n<li>2 x 100 FS on 2:00<\/li>\n<li>100 Scull Mix<\/li>\n<li>4 x 50 FS on 1:10<\/li>\n<li>100 Easy<\/li>\n<li>4 x 25 FS Kick on 15 sec<\/li>\n<li>100 IM on 2:15<\/li>\n<li>100 BK on 2:15<\/li>\n<li>3 x 50 IM seq on 1:15<\/li>\n<\/ul>\n<p>LAP: 100m (100 Recov)<\/p>\n<ul>\n<li>2 x (25 FS Sprint, 25 Easy)<\/li>\n<li>25 BK Sprint, 25 Easy<\/li>\n<li>25 FL Sprint, 25 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 700m 200 FS Pull 200 BK Fins 200 IM Drills 2 x (25 FS Pickup, 25 BK) EN-1 1150m (100 Recov) 2 x 100 FS Pull on 2:00 2 x 100 FS on 2:00 100 Scull Mix 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2492\">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\/2492"}],"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=2492"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2492\/revisions"}],"predecessor-version":[{"id":2494,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2492\/revisions\/2494"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2492"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}