{"id":2984,"date":"2013-08-13T10:27:02","date_gmt":"2013-08-13T14:27:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2984"},"modified":"2013-08-13T23:37:00","modified_gmt":"2013-08-14T03:37:00","slug":"specifics-wk-26-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2984","title":{"rendered":"Specifics &#8211; WK 2\/6 Tuesday"},"content":{"rendered":"<p>Collingwood Noon Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 500m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN 1\/2:\u00a0 250<\/p>\n<ul>\n<li>5 x 50 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>200 FS on 3:15, swim &lt;2:55<\/li>\n<li>2 x 100 FS on 1:40, swim &lt;1:25<\/li>\n<li>2 x 50 FS on 55 sec, swim &lt;40<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (200 Recov)<\/p>\n<ul>\n<li>4 x (50 IM seq Sprint, 50 Easy) on 3:30<br \/>\nFL-BK, BK-BR, BR-FS, FS-FS<br \/>\nBlock Starts<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon Session Warm Up:\u00a0 500m EN-1:\u00a0 500m 200 FS Pull 200 BK 100 IM EN 1\/2:\u00a0 250 5 x 50 FS on 1:00, Desc 1-5 50 Easy EN-2:\u00a0 500m 200 FS on 3:15, swim &lt;2:55 2 x 100 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2984\">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\/2984"}],"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=2984"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2984\/revisions"}],"predecessor-version":[{"id":2986,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2984\/revisions\/2986"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2984"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}