{"id":2876,"date":"2013-06-06T07:00:12","date_gmt":"2013-06-06T11:00:12","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2876"},"modified":"2013-06-06T21:26:08","modified_gmt":"2013-06-07T01:26:08","slug":"recovery-phase-wk3-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2876","title":{"rendered":"Recovery Phase &#8211; WK3 &#8211; Thursday"},"content":{"rendered":"<p>Early session &#8211; East Bayfield<\/p>\n<p>Warm Up: 1000m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK Fins<\/li>\n<li>3 x 100\u00a0Drills [FL, BK, FS]<\/li>\n<li>100 BR<\/li>\n<\/ul>\n<p>Kick: 300m<\/p>\n<ul>\n<li>100 FS Fin kick<\/li>\n<li>100 BK Fin kick<\/li>\n<li>50 BR Kick<\/li>\n<li>2 x 25 FL kick<\/li>\n<\/ul>\n<p>EN-1: 1300m<\/p>\n<ul>\n<li>6\u00a0x 50\u00a0 FS on 1:00 [3 Pull, 3 Full]<\/li>\n<li>6 x 50 BK\u00a0 on 1:10 [3 Pull, 3 Full]<\/li>\n<li>6 x 50 IM seq on 1:00<\/li>\n<li>4 x 100 [IM, BK, BR, FS]<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150m (total 2750m)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Early session &#8211; East Bayfield Warm Up: 1000m 300 FS Pull 300 BK Fins 3 x 100\u00a0Drills [FL, BK, FS] 100 BR Kick: 300m 100 FS Fin kick 100 BK Fin kick 50 BR Kick 2 x 25 FL kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2876\">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\/2876"}],"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=2876"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2876\/revisions"}],"predecessor-version":[{"id":2877,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2876\/revisions\/2877"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2876"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2876"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2876"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}