{"id":2503,"date":"2013-02-26T11:30:29","date_gmt":"2013-02-26T16:30:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2503"},"modified":"2013-02-26T22:56:41","modified_gmt":"2013-02-27T03:56:41","slug":"specifics-wk1213-endurance-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2503","title":{"rendered":"Specifics &#8211; WK12\/13 Endurance &#8211; Tues"},"content":{"rendered":"<p>Target: 750 EN-1, 200 EN-1\/2, 200 LAP, 300 LA Tol, 300 Recov<\/p>\n<p>Warm Up: 500<\/p>\n<p>EN-1: 1000 (100 Recov)<\/p>\n<ul>\n<li>4 x 100 FS on 1:45<br \/>\n1-3 EN-1 (1:25, 1:28, 1:29), Desc 4 (1:23)<\/li>\n<li>2 x 50 FS Kick on 15 (very slow)<\/li>\n<li>50 Easy<\/li>\n<li>4 x 100 BK on 2:00<br \/>\n1-3 EN-1 (1:42, 1:44, 1:43), Desc 4 (1:36)<\/li>\n<li>2 x 50 BK Kick on 15 (very slow)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 200 (400 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 50 Easy) on 2:30<br \/>\n(14&#8217;s)<\/li>\n<li>4 x (25 BK Sprint, 50 Easy) on 2:30<br \/>\n(17, 18, 17, 17)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\">LA Tol: 300 (600 Recov)\u00a0 &#8211; skipped<\/span><\/p>\n<ul>\n<li><span style=\"color: #ff6600;\">3 x (50 FS Sprint, 100 Easy)<\/span><\/li>\n<li><span style=\"color: #ff6600;\">3 x (50 BK Sprint, 100 Easy)<\/span><\/li>\n<\/ul>\n<p>Swim Down: 200+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Target: 750 EN-1, 200 EN-1\/2, 200 LAP, 300 LA Tol, 300 Recov Warm Up: 500 EN-1: 1000 (100 Recov) 4 x 100 FS on 1:45 1-3 EN-1 (1:25, 1:28, 1:29), Desc 4 (1:23) 2 x 50 FS Kick on 15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2503\">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\/2503"}],"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=2503"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2503\/revisions"}],"predecessor-version":[{"id":2508,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2503\/revisions\/2508"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2503"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}