{"id":3298,"date":"2013-12-09T14:42:03","date_gmt":"2013-12-09T19:42:03","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3298"},"modified":"2013-12-11T16:10:02","modified_gmt":"2013-12-11T21:10:02","slug":"tech-wk4-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3298","title":{"rendered":"Tech &#8211; WK4 Mon"},"content":{"rendered":"<p>Warm Up:\u00a0 500m<\/p>\n<p>FS:<\/p>\n<ul>\n<li>4 x (25 Focus,\u00a0 25 Swim)<\/li>\n<li>2 x 100 FS Pull on 1:45<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>50 Scull<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<\/ul>\n<p>BK:<\/p>\n<ul>\n<li>2 x 100 BK Pull on 2:15<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>50 Scull<\/li>\n<li>2 x 25\u00a0BK Sprint Kick<\/li>\n<li>2 x 25\u00a0BK Sprint<\/li>\n<li>2 x 25 FS\u00a0Kick Sprint<\/li>\n<li>2 x 25 FS Sprint<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500m FS: 4 x (25 Focus,\u00a0 25 Swim) 2 x 100 FS Pull on 1:45 2 x 100 FS on 1:45 50 Scull 4 x 50 FS on 1:00 BK: 2 x 100 BK Pull on 2:15 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3298\">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\/3298"}],"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=3298"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3298\/revisions"}],"predecessor-version":[{"id":3299,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3298\/revisions\/3299"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3298"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}