{"id":2994,"date":"2013-08-27T10:34:44","date_gmt":"2013-08-27T14:34:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2994"},"modified":"2013-08-27T10:34:44","modified_gmt":"2013-08-27T14:34:44","slug":"specifics-wk-46-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2994","title":{"rendered":"Specifics &#8211; WK 4\/6 Tuesday"},"content":{"rendered":"<p>Borden Noon Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/Kick:\u00a0 800 \/ 400<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>100 Kick<\/li>\n<li>200 FS Fins<\/li>\n<li>100 Kick<\/li>\n<li>2 x 100 FS<\/li>\n<li>100 Kick<\/li>\n<li>2 x 100 IM<\/li>\n<li>100 Kick<\/li>\n<li>50 Easy<\/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 400<\/p>\n<ul>\n<li>200 FS on 3:15, swim &lt; 2:55<\/li>\n<li>2 x 100 FS on 1:45, swim &lt;1:28<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP\/Power:\u00a0 150<\/p>\n<ul>\n<li>4 x (25 Fast, 25 Easy) on 1:30<\/li>\n<li>4 x 12.5m deep water start blast, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session Warm Up:\u00a0 500m EN-1\/Kick:\u00a0 800 \/ 400 200 FS Pull 100 Kick 200 FS Fins 100 Kick 2 x 100 FS 100 Kick 2 x 100 IM 100 Kick 50 Easy EN-1\/2:\u00a0 250 5 x 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2994\">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\/2994"}],"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=2994"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2994\/revisions"}],"predecessor-version":[{"id":2996,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2994\/revisions\/2996"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2994"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}