{"id":2959,"date":"2013-08-06T10:18:38","date_gmt":"2013-08-06T14:18:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2959"},"modified":"2013-08-06T14:47:48","modified_gmt":"2013-08-06T18:47:48","slug":"specifics-wk-16-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2959","title":{"rendered":"Specifics WK 1\/6 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon Session<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Kick:\u00a0 300 (50 Recov)<\/p>\n<ul>\n<li>2 x 100 FS<\/li>\n<li>2 x 50 Kick on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500<\/p>\n<ul>\n<li>300 FS Pull on 5:00 (act 4:35)<\/li>\n<li>200 BK (act 3:37)<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 250\u00a0 (50 Recov)<\/p>\n<ul>\n<li>5 x 50 FS Desc 1-5\u00a0 on 1:00, swim 42, 41, 40, 39, 38<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 750 (50 Recov)<\/p>\n<ul>\n<li>150 FS on 2:30 swim &lt;2:10 (act 2:07)<\/li>\n<li>3 x 100 FS on 1:45 swim &lt;1:25 (act all 1:24)<\/li>\n<li>6 x 50 IM Seq on 1:05<\/li>\n<li>50 Easy<br \/>\n<span style=\"color: #ff0000;\">***Pool is too hot for EN-2 training***<br \/>\nAnd this is still very light EN-2<\/span><\/li>\n<\/ul>\n<p>LAP:\u00a0 100m (100 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session Warm Up:\u00a0 500 Kick:\u00a0 300 (50 Recov) 2 x 100 FS 2 x 50 Kick on 1:30 50 Easy EN-1:\u00a0 500 300 FS Pull on 5:00 (act 4:35) 200 BK (act 3:37) EN-1\/2:\u00a0 250\u00a0 (50 Recov) 5 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2959\">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\/2959"}],"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=2959"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2959\/revisions"}],"predecessor-version":[{"id":2961,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2959\/revisions\/2961"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2959"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}