{"id":2893,"date":"2013-06-19T10:44:03","date_gmt":"2013-06-19T14:44:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2893"},"modified":"2013-06-19T10:44:03","modified_gmt":"2013-06-19T14:44:03","slug":"recovery-phase-wk5-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2893","title":{"rendered":"Recovery Phase &#8211; WK5 &#8211; Wednesday"},"content":{"rendered":"<p>EB early morning 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:\u00a0 2200 \/ 400m<\/p>\n<ul>\n<li>200 Kick by 50&#8217;s as FL-FS, BK-FS, BR-FS, FS-FS<\/li>\n<li>4 x 100 FS on 1:45<\/li>\n<li>50 Easy<\/li>\n<li>4 x 100 BK on 2:00<\/li>\n<li>50 Easy<\/li>\n<li>4 x 100 IM on 2:00<\/li>\n<li>50 Easy<\/li>\n<li>2 x 50 Kick (FS, BK)<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>4 x 50 BK on 1:05<\/li>\n<li>4 x 50 IM seq on 15 sec (FL-BK, BK-BR, BR-FS, FL-FS)<\/li>\n<li>50 Easy<\/li>\n<li>2 x 50 Kick (BR, FL)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<ul>\n<li>8 x 25 FS Pull (8, 10, 12, none &#8211; strokes\/breath)<\/li>\n<\/ul>\n<p>Total:\u00a0 3800m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>EB early morning session Warm Up:\u00a0 1000m 300 FS Pull 300 BK Fins 400 IM Drills EN-1 \/ Kick:\u00a0 2200 \/ 400m 200 Kick by 50&#8217;s as FL-FS, BK-FS, BR-FS, FS-FS 4 x 100 FS on 1:45 50 Easy 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2893\">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\/2893"}],"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=2893"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2893\/revisions"}],"predecessor-version":[{"id":2894,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2893\/revisions\/2894"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2893"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}