{"id":3054,"date":"2013-09-11T22:57:33","date_gmt":"2013-09-12T02:57:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3054"},"modified":"2013-09-11T23:02:12","modified_gmt":"2013-09-12T03:02:12","slug":"specifics-wk-66-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3054","title":{"rendered":"Specifics &#8211; WK 6\/6 Thursday"},"content":{"rendered":"<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1: 900m<br \/>\nKick:\u00a0 350m<\/p>\n<ul>\n<li>100 IM on 2:00<\/li>\n<li>200 FS Pull\u00a0Paddles\u00a0on 3:15<\/li>\n<li>100 FS Fins Kick<\/li>\n<li>100 IM on 2:00<\/li>\n<li>200 FS Pull on 3:15<\/li>\n<li>100 FS Kick<\/li>\n<li>100 IM on 2:00<\/li>\n<li>200 FS Fins on 3:00<\/li>\n<li>3 x 50 Kick Mix<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim &lt; 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (200 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Fast, 50 Easy) on 2:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500m EN-1: 900m Kick:\u00a0 350m 100 IM on 2:00 200 FS Pull\u00a0Paddles\u00a0on 3:15 100 FS Fins Kick 100 IM on 2:00 200 FS Pull on 3:15 100 FS Kick 100 IM on 2:00 200 FS Fins on 3:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3054\">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\/3054"}],"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=3054"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3054\/revisions"}],"predecessor-version":[{"id":3057,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3054\/revisions\/3057"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3054"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}