{"id":2988,"date":"2013-08-26T10:52:38","date_gmt":"2013-08-26T14:52:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2988"},"modified":"2013-08-27T10:29:46","modified_gmt":"2013-08-27T14:29:46","slug":"specifics-wk-46-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2988","title":{"rendered":"Specifics WK 4\/6 Monday"},"content":{"rendered":"<p>Noon Session at Collingwood (1.5 hr)<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>100 FS Fins<\/li>\n<li>100 FS<\/li>\n<li>2 x 50 (1x FS 1x BK)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1: 1000m (100m Recov)<\/p>\n<ul>\n<li>2 x 200 FS Pull on 3:30, swim &lt;3:00<\/li>\n<li>100 FS Pull, swim &lt; 1:30<\/li>\n<li>50 Easy<\/li>\n<li>2 x 100 BK on 2:00, swim &lt; 1:45<\/li>\n<li>3 x 100 IM on 2:00, swim &lt;1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 500m (50 Recov)<\/p>\n<ul>\n<li>5\u00a0x 100 FS on 1:45, descend 1:28 to 1:23<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (400m Recov)<\/p>\n<ul>\n<li>4 x (50 FS Fast, 100 Easy) on 4:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m of incr breathing FS Pull<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Session at Collingwood (1.5 hr) Warm Up:\u00a0 500m Kick:\u00a0 300m 100 FS Fins 100 FS 2 x 50 (1x FS 1x BK) 50 Easy EN-1: 1000m (100m Recov) 2 x 200 FS Pull on 3:30, swim &lt;3:00 100 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2988\">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\/2988"}],"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=2988"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2988\/revisions"}],"predecessor-version":[{"id":2990,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2988\/revisions\/2990"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2988"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}