{"id":3010,"date":"2013-09-06T10:06:38","date_gmt":"2013-09-06T14:06:38","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3010"},"modified":"2013-09-06T10:23:00","modified_gmt":"2013-09-06T14:23:00","slug":"specifics-wk-56-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3010","title":{"rendered":"Specifics &#8211; WK 5\/6 Friday"},"content":{"rendered":"<p>Collingwood Noon &#8211; 2 hrs block<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1500 (50 Recov)<br \/>\nKick:\u00a0 350<\/p>\n<ul>\n<li>3 x 200 FS Pull on 3:30<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<li>100 FS Fins Kick<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>100 FS Kick<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>3 x 50 Kick Mix<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN 1\/2:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50 FS on 1:00<br \/>\nDesc 1-5 from 42s<\/li>\n<\/ul>\n<p>EN-2:\u00a0 700m (100 Recov)<\/p>\n<ul>\n<li>200 FS on 3:15<\/li>\n<li>300 FS on 5:00<\/li>\n<li>200 FS for time<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 300m (600 Recov)<\/p>\n<ul>\n<li>6 x (50 FS Sprint, 100 Easy) on 3:30<\/li>\n<\/ul>\n<p>Power: 100m (100 Recov)<\/p>\n<ul>\n<li>4 x blast start, easy rest of 25<\/li>\n<li>4 x mid-pool blast start, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon &#8211; 2 hrs block Warm Up:\u00a0 500m EN-1:\u00a0 1500 (50 Recov) Kick:\u00a0 350 3 x 200 FS Pull on 3:30 3 x 100 FS on 1:45 100 FS Fins Kick 3 x 100 BK on 2:00 100 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3010\">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\/3010"}],"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=3010"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3010\/revisions"}],"predecessor-version":[{"id":3012,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3010\/revisions\/3012"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3010"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}