{"id":2544,"date":"2013-03-07T21:35:11","date_gmt":"2013-03-08T02:35:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2544"},"modified":"2013-03-07T21:35:11","modified_gmt":"2013-03-08T02:35:11","slug":"specifics-wk1313-endurance-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2544","title":{"rendered":"Specifics &#8211; WK13\/13 Endurance &#8211; Friday"},"content":{"rendered":"<p>Recovery Swim &#8211; last day of the Specifics Phase<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1:\u00a0 1200m<\/p>\n<ul>\n<li>3 x 100 FS on 1:45<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>2 x 25 FS Kick on 1:00<\/li>\n<li>2 x 25 BK Kick on 1:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m (200 Recov)<\/p>\n<ul>\n<li>2 x (25 FS Sprint, 50 Easy) on 2:00<\/li>\n<li>2 x (25 BK Sprint, 50 Easy) on 2:00<\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>4 x (Power Dive Start + Breakout, easy rest of 50)<br \/>\nIM Seq<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Swim &#8211; last day of the Specifics Phase Warm Up:\u00a0 700m EN-1:\u00a0 1200m 3 x 100 FS on 1:45 2 x 50 FS Kick on 1:30 3 x 100 BK on 2:00 2 x 50 BK Kick on 1:30 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2544\">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\/2544"}],"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=2544"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2544\/revisions"}],"predecessor-version":[{"id":2545,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2544\/revisions\/2545"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2544"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}