{"id":2954,"date":"2013-08-05T10:55:55","date_gmt":"2013-08-05T14:55:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2954"},"modified":"2013-08-05T23:41:23","modified_gmt":"2013-08-06T03:41:23","slug":"specifics-wk-16-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2954","title":{"rendered":"Specifics WK 1\/6 &#8211; Monday"},"content":{"rendered":"<p>Collingwood Pool &#8211; Recovery Swim (only a 1hr time slot)<\/p>\n<p>Warm-Up:\u00a0 500m<\/p>\n<p>EN-1 (1600) \/ Kick (300):<\/p>\n<ul>\n<li>200 FS Pull on 3:30<\/li>\n<li>200 FS on 3:30<\/li>\n<li>200 BK on 4:00<\/li>\n<li>100 FS Kick Fins on 20 sec<\/li>\n<li>5 x 100 FS (2 Pull, 3 Swim) on 1:45<\/li>\n<li>100 FS Kick on 20<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>2\u00a0x 50 Kick Mix on 1:30<\/li>\n<\/ul>\n<p>LAP: 50m (50 Recov)<\/p>\n<ul>\n<li>2\u00a0x (25 FS Sprint, 25 Easy)<\/li>\n<\/ul>\n<p>Swim Down 25m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Pool &#8211; Recovery Swim (only a 1hr time slot) Warm-Up:\u00a0 500m EN-1 (1600) \/ Kick (300): 200 FS Pull on 3:30 200 FS on 3:30 200 BK on 4:00 100 FS Kick Fins on 20 sec 5 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2954\">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\/2954"}],"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=2954"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2954\/revisions"}],"predecessor-version":[{"id":2958,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2954\/revisions\/2958"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2954"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}