{"id":3296,"date":"2013-12-11T14:41:52","date_gmt":"2013-12-11T19:41:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3296"},"modified":"2013-12-11T14:41:52","modified_gmt":"2013-12-11T19:41:52","slug":"tech-wk4-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3296","title":{"rendered":"Tech &#8211; WK4 Wed"},"content":{"rendered":"<p>Warm Up:\u00a0 600m<\/p>\n<p>Kick: 300m<\/p>\n<ul>\n<li>4 x 25m BK Dolphin with nose clip<\/li>\n<li>8 x 25 IM Kick on 15 sec rest<\/li>\n<\/ul>\n<p>EN-1: 700m<\/p>\n<ul>\n<li>2 x (25 Scull, 25 FS) continuous<\/li>\n<li>4 x 25 FL on 45<\/li>\n<li>4 x 25 BR on 45<\/li>\n<li>2 x 25 FS Sprint Kick on 1:00<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>2 x 25 BK Kick on 1:00<\/li>\n<li>3 x (25 Sprint IM, 25 easy) FL, BK, FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m Kick: 300m 4 x 25m BK Dolphin with nose clip 8 x 25 IM Kick on 15 sec rest EN-1: 700m 2 x (25 Scull, 25 FS) continuous 4 x 25 FL on 45 4 x 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3296\">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\/3296"}],"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=3296"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3296\/revisions"}],"predecessor-version":[{"id":3297,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3296\/revisions\/3297"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3296"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}