{"id":2516,"date":"2013-03-01T11:30:39","date_gmt":"2013-03-01T16:30:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2516"},"modified":"2013-03-02T00:15:14","modified_gmt":"2013-03-02T05:15:14","slug":"specifics-wk1213-endurance-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2516","title":{"rendered":"Specifics &#8211; WK12\/13 Endurance &#8211; Fri"},"content":{"rendered":"<p>Session with Dan<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>200 IM Drills<\/li>\n<li>4 x (25 FS, 25 BK)<\/li>\n<\/ul>\n<p>EN-1: 1000m<\/p>\n<ul>\n<li>2 x 25 FS Pull on 30<\/li>\n<li>50 FS Pull on 1:00<\/li>\n<li>100 FS Pull 0n 2:00<\/li>\n<li>200 FS Pull (act 2:52)<\/li>\n<li>2 x 25 BK on 30<\/li>\n<li>50 BK on 1:00<\/li>\n<li>100 BK on 2:00 (act 1:40)<\/li>\n<li>200 BK (act 3:20)<\/li>\n<li>4 x 50 Fins kick on 1:00 (2x FS, 2xBK)<\/li>\n<\/ul>\n<p>LA Tol: 200 (200 Recov)<\/p>\n<ul>\n<li>25 FS from Dive on 1:00 (13.8)<\/li>\n<li>25 FS Push on 1:00 (14.5)<\/li>\n<li>50 FS Push on 2:00 (34)<\/li>\n<li>100 Easy<\/li>\n<li>25 BK from Dive Start on 1:00 (18)<\/li>\n<li>25 BK Push on 1:00 (20)<\/li>\n<li>50 BK Push on 2:00 (41)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>2 x FS Dive Power Start, easy rest of 50<\/li>\n<li>FL Dive Power Start<\/li>\n<li>BR Dive Power Start<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400 Easy mix<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Session with Dan Warm Up:\u00a0 800m 200 FS Pull 200 BK Fins 200 IM Drills 4 x (25 FS, 25 BK) EN-1: 1000m 2 x 25 FS Pull on 30 50 FS Pull on 1:00 100 FS Pull 0n 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2516\">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\/2516"}],"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=2516"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2516\/revisions"}],"predecessor-version":[{"id":2519,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2516\/revisions\/2519"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2516"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}