{"id":3064,"date":"2013-09-15T10:59:20","date_gmt":"2013-09-15T14:59:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3064"},"modified":"2013-09-15T22:39:34","modified_gmt":"2013-09-16T02:39:34","slug":"specifics-wk-66-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3064","title":{"rendered":"Specifics &#8211; WK 6\/6 Sunday"},"content":{"rendered":"<p>Collingwood Sunday Noon &#8211; 1hr session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 700<br \/>\nKick:\u00a0 200<br \/>\nEN-1\/2:\u00a0 400<\/p>\n<ul>\n<li>2 x 100 BK\u00a0 on 2:00<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>2 100 IM on 2:00<\/li>\n<li>2 x 50 Kick<\/li>\n<li>3 x 100 FS Pull on 1:45<\/li>\n<li>4 x 100 FS Desc 1-4 on 1:45<\/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, 100 Easy) on 3:30<br \/>\nLast two reduced to 50 Easy each<\/li>\n<\/ul>\n<p>Power:\u00a0\u00a037.5\u00a0(50 Recov)<\/p>\n<ul>\n<li>3x mid-pool start to wall, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Sunday Noon &#8211; 1hr session Warm Up:\u00a0 500m EN-1:\u00a0 700 Kick:\u00a0 200 EN-1\/2:\u00a0 400 2 x 100 BK\u00a0 on 2:00 2 x 50 FS Kick 2 100 IM on 2:00 2 x 50 Kick 3 x 100 FS Pull &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3064\">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\/3064"}],"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=3064"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3064\/revisions"}],"predecessor-version":[{"id":3066,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3064\/revisions\/3066"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3064"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}