{"id":2540,"date":"2013-03-07T06:30:41","date_gmt":"2013-03-07T11:30:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2540"},"modified":"2013-03-07T21:24:38","modified_gmt":"2013-03-08T02:24:38","slug":"specifics-wk1313-endurance-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2540","title":{"rendered":"Specifics &#8211; WK13\/13 Endurance &#8211; Thurs"},"content":{"rendered":"<p>Good &#8230; Early morning Anaerobic session &#8211; East Bayfield<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 700m<\/p>\n<ul>\n<li>2 x 100 FS on 1:45<\/li>\n<li>2\u00a0x 50 FS Kick on 20 sec<\/li>\n<li>2 x 25 FS Kick on 20 sec<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2\u00a0x 50 BK Kick on 20 sec<\/li>\n<li>2 x 25 BK KIck on 20 sec<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 400m (1200m Recov)<\/p>\n<ul>\n<li>4 x (50 BK Dive\u00a0Sprint, 100 Easy) on 4:00<\/li>\n<li>200 Easy<\/li>\n<li>4 x (50 FS DiveSprint, 100 Easy) on 3:30<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP: 200m (200m Recov)<\/p>\n<ul>\n<li>2 x (25 FL Dive Sprint, 25 Easy)<\/li>\n<li>2 x (25 BR Dive Sprint, 25 Easy)<\/li>\n<li>2\u00a0x (25 BK Dive Sprint, 25 Easy)<\/li>\n<li>2\u00a0x (25 FS Dive Sprint, 25 Easy)<br \/>\n*No timing &#8211; just concentrate on Start, Breakout, Speed, Breathing &#8230;<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Good &#8230; Early morning Anaerobic session &#8211; East Bayfield Warm Up:\u00a0 500m EN-1:\u00a0 700m 2 x 100 FS on 1:45 2\u00a0x 50 FS Kick on 20 sec 2 x 25 FS Kick on 20 sec 2 x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2540\">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\/2540"}],"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=2540"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2540\/revisions"}],"predecessor-version":[{"id":2542,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2540\/revisions\/2542"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2540"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}