{"id":2972,"date":"2013-08-09T10:14:21","date_gmt":"2013-08-09T14:14:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2972"},"modified":"2013-08-09T10:28:33","modified_gmt":"2013-08-09T14:28:33","slug":"specifics-wk-16-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2972","title":{"rendered":"Specifics WK 1\/6 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>2 x 100 FS<\/li>\n<li>2 x 50 Mix<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50 FS desc 1-5 on 1:00<\/li>\n<\/ul>\n<p>EN-2: 700m<\/p>\n<ul>\n<li>200 FS on 3:30, swim &lt;2:55<\/li>\n<li>3 x 100 FS on 1:45, swim &lt; 1:25<\/li>\n<li>4 x 50 FS on 55, swim &lt;40<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (400 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Fast, 100 Easy) on 3:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session Warm Up:\u00a0 500m Kick:\u00a0 300m 2 x 100 FS 2 x 50 Mix EN-1\/2:\u00a0 250m 5 x 50 FS desc 1-5 on 1:00 EN-2: 700m 200 FS on 3:30, swim &lt;2:55 3 x 100 FS on 1:45, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2972\">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\/2972"}],"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=2972"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2972\/revisions"}],"predecessor-version":[{"id":2975,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2972\/revisions\/2975"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2972"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}