{"id":3014,"date":"2013-09-09T10:43:19","date_gmt":"2013-09-09T14:43:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3014"},"modified":"2013-09-09T10:43:19","modified_gmt":"2013-09-09T14:43:19","slug":"specifics-wk-66-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3014","title":{"rendered":"Specifics &#8211; WK 6\/6 Monday"},"content":{"rendered":"<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1 1200:<br \/>\nKick:\u00a0 150:<\/p>\n<ul>\n<li>2 x 200 FS Pull on 3:30<\/li>\n<li>300 FS Pull on 5:00<\/li>\n<li>50 Kick<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>50 Kick<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>50 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<\/li>\n<\/ul>\n<p>EN-2:\u00a0 300<\/p>\n<ul>\n<li>3 x 100 FS on 1:40<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (recov 400)<\/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>Warm Up:\u00a0 500 EN-1 1200: Kick:\u00a0 150: 2 x 200 FS Pull on 3:30 300 FS Pull on 5:00 50 Kick 3 x 100 BK on 2:00 50 Kick 2 x 100 IM on 2:00 50 Kick 50 Easy EN-1\/2:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3014\">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\/3014"}],"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=3014"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3014\/revisions"}],"predecessor-version":[{"id":3016,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3014\/revisions\/3016"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3014"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}