{"id":2964,"date":"2013-08-07T10:05:34","date_gmt":"2013-08-07T14:05:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2964"},"modified":"2013-08-07T22:41:23","modified_gmt":"2013-08-08T02:41:23","slug":"specifics-wk-16-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2964","title":{"rendered":"Specifics WK 1\/6 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:45, swim &lt;1:25<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\u00a0(1400m) \/ Kick (400m):<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>2 x (25 Scull, 25 Catch-up Drill)<\/li>\n<li>100 FS Fins Kick<\/li>\n<li>200 BK<\/li>\n<li>2 x (25 Scull, 25 Catch-up Drill)<\/li>\n<li>100 FS Kick<\/li>\n<li>200 FS<\/li>\n<li>2 x (25 Scull, 25 Catch-up Drill)<\/li>\n<li>2 x 50 Kick Mix (act 50 FS Kick 59sec)<\/li>\n<li>200 FS Fins + paddles<\/li>\n<li>2 x 50 Kick Mix (act 50 FS Kick 55sec)<\/li>\n<li>2 x (25 Scull, 25 Catch-up Drill)<\/li>\n<li>2 x (25 BR, 25 BK, 50 FS)<\/li>\n<\/ul>\n<p>Swim Down: 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session Warm Up:\u00a0 500m EN-2:\u00a0 400m 4 x 100 FS on 1:45, swim &lt;1:25 50 Easy EN-1\u00a0(1400m) \/ Kick (400m): 200 FS Pull 2 x (25 Scull, 25 Catch-up Drill) 100 FS Fins Kick 200 BK 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2964\">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\/2964"}],"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=2964"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2964\/revisions"}],"predecessor-version":[{"id":2966,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2964\/revisions\/2966"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2964"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}