{"id":2881,"date":"2013-06-10T09:59:05","date_gmt":"2013-06-10T13:59:05","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2881"},"modified":"2013-06-10T12:46:15","modified_gmt":"2013-06-10T16:46:15","slug":"recovery-phase-wk4-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2881","title":{"rendered":"Recovery Phase &#8211; WK4 &#8211; Monday"},"content":{"rendered":"<p>Early East Bayfield Session<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK Fins<\/li>\n<li>400 IM Drills<\/li>\n<\/ul>\n<p>EN-1 \/ Kick: 1300m\/400m<\/p>\n<ul>\n<li>3 x 100 FS Pull<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>3 x 100 BK Pull<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>2 x 150 FS Paddles\/Fins<\/li>\n<li>2 x 50 FL Kick<\/li>\n<li>2 x 150 BK Paddles\/Fins<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>25 FS Fast, 25 Easy<\/li>\n<li>25 BK Fast, 25 Easy<\/li>\n<\/ul>\n<p>Swim Down: 150m<\/p>\n<ul>\n<li>6 x 25 FS Pull restricted breathing<br \/>\n(8 strokes, 10 Strokes 12 Strokes &#8211; alt sides for breathing each 25)<\/li>\n<\/ul>\n<p>Total:\u00a0 2850m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Early East Bayfield Session Warm Up:\u00a0 1000m 300 FS Pull 300 BK Fins 400 IM Drills EN-1 \/ Kick: 1300m\/400m 3 x 100 FS Pull 2 x 50 FS Kick 3 x 100 BK Pull 2 x 50 BK Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2881\">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\/2881"}],"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=2881"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2881\/revisions"}],"predecessor-version":[{"id":2883,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2881\/revisions\/2883"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2881"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}