{"id":2528,"date":"2013-03-05T11:30:25","date_gmt":"2013-03-05T16:30:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2528"},"modified":"2013-03-05T23:54:16","modified_gmt":"2013-03-06T04:54:16","slug":"specifics-wk1313-endurance-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2528","title":{"rendered":"Specifics &#8211; WK13\/13 Endurance &#8211; Tues"},"content":{"rendered":"<p>Normal M-W-F hard sessions were shifted to Sun-Tues-Thurs with Sunday&#8217;s Milton meet.<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1: 200<\/p>\n<ul>\n<li>4 x 50 Kick on 20<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0<\/p>\n<ul>\n<li>3 x 50 Pull FS on 1:00 (Desc 1-3)<\/li>\n<li>3 x 50 BK on 1:00 (Desc 1-3)<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 400 (1200 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 Easy) on 4:00<br \/>\n(32, 33, 33, 34)<\/li>\n<li>200 Easy<\/li>\n<li>4 x (50 BK Sprint, 100 Easy) on 4:30<br \/>\n(38, 38, 38, 37)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 50 (50 Recov)<\/p>\n<ul>\n<li>25 Sprint FL, 25 Easy<\/li>\n<li>25 Sprint BR, 25 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Normal M-W-F hard sessions were shifted to Sun-Tues-Thurs with Sunday&#8217;s Milton meet. Warm Up:\u00a0 500m EN-1: 200 4 x 50 Kick on 20 EN-1\/2:\u00a0 3 x 50 Pull FS on 1:00 (Desc 1-3) 3 x 50 BK on 1:00 (Desc &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2528\">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\/2528"}],"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=2528"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2528\/revisions"}],"predecessor-version":[{"id":2533,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2528\/revisions\/2533"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2528"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}