{"id":3059,"date":"2013-09-13T09:57:05","date_gmt":"2013-09-13T13:57:05","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3059"},"modified":"2013-09-15T10:39:55","modified_gmt":"2013-09-15T14:39:55","slug":"specifics-wk-66-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3059","title":{"rendered":"Specifics &#8211; WK 6\/6 Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1: 1400<br \/>\nKick:\u00a0 350<\/p>\n<ul>\n<li>200 FS Pull Paddles on 3:30<\/li>\n<li>300 FS Pull Paddles on5:00<\/li>\n<li>100 FS Kick Fins<\/li>\n<li>300 FS on 5:00<\/li>\n<li>200 FS on 5:00<\/li>\n<li>100 FS Kick<\/li>\n<li>2 x 100 BK<\/li>\n<li>2 x 100 IM<\/li>\n<li>3 x 50 Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 300<\/p>\n<ul>\n<li>6 x 50 FS desc 1-6 by 1sec on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:<\/p>\n<ul>\n<li>200 FS on 3:15, swim &lt;2:55<\/li>\n<li>300 FS, swim &lt;4:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (400 Recov)<\/p>\n<ul>\n<li>4 x (50 FS Sprint,\u00a025 Easy) on 3:30<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x 12.5m mid-pool start to wall, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500m EN-1: 1400 Kick:\u00a0 350 200 FS Pull Paddles on 3:30 300 FS Pull Paddles on5:00 100 FS Kick Fins 300 FS on 5:00 200 FS on 5:00 100 FS Kick 2 x 100 BK 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3059\">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\/3059"}],"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=3059"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3059\/revisions"}],"predecessor-version":[{"id":3061,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3059\/revisions\/3061"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3059"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}