{"id":2979,"date":"2013-08-12T00:01:44","date_gmt":"2013-08-12T04:01:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2979"},"modified":"2013-08-13T09:55:31","modified_gmt":"2013-08-13T13:55:31","slug":"specifics-wk-26-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2979","title":{"rendered":"Specifics WK 2\/6 &#8211; Monday"},"content":{"rendered":"<p>Collingwood Noon\u00a0Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick: 300m<\/p>\n<ul>\n<li>2 x 100 Kick<\/li>\n<li>2 x 50 Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN 1\/2:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50m FS on 1:00 Desc 1-5<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m<\/p>\n<ul>\n<li>5 x 100 FS on 1:45, swim &lt;1:25<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (400 Recov)<\/p>\n<ul>\n<li>4 x (50 FS sprint, 100 Easy) on 3:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon\u00a0Session Warm Up:\u00a0 500m Kick: 300m 2 x 100 Kick 2 x 50 Kick 50 Easy EN 1\/2:\u00a0 250m 5 x 50m FS on 1:00 Desc 1-5 50 Easy EN-2:\u00a0 500m 5 x 100 FS on 1:45, swim &lt;1:25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2979\">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\/2979"}],"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=2979"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2979\/revisions"}],"predecessor-version":[{"id":2982,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2979\/revisions\/2982"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2979"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}