{"id":3306,"date":"2013-12-13T16:17:29","date_gmt":"2013-12-13T21:17:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3306"},"modified":"2013-12-13T16:18:23","modified_gmt":"2013-12-13T21:18:23","slug":"tech-wk4-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3306","title":{"rendered":"Tech &#8211; WK4 Fri"},"content":{"rendered":"<p>12:00-1:40 @ Collingwood Centennial Pool<br \/>\n(Borden Pool closed over noon for the PSP Xmas party)<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>200 IM Drill<\/li>\n<\/ul>\n<p>Main EN-1 Set: (Kick 600, EN-1 1450)<\/p>\n<ul>\n<li>100 FS Kick on 2:00<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>3 x 100 FS Pull Paddles on 1:45<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<li>100 BK Kick on 2:00<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>3 x 50 BK Fins + Paddles &#8211; hand entry focus with pause<\/li>\n<li>3 x 50 BK Pull + paddles<\/li>\n<li>3 x 50 BK on 1:05<\/li>\n<li>100 BR Kick on 2:00<\/li>\n<li>2 x 50 BR Kick on 1:30<\/li>\n<li>3 x 50 BR on 1:10<\/li>\n<li>3 x 50 IM Seq on 1:00<\/li>\n<\/ul>\n<p>LAP: 200m (200 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<li>4 x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>12:00-1:40 @ Collingwood Centennial Pool (Borden Pool closed over noon for the PSP Xmas party) Warm Up:\u00a0 600m 200 FS Pull 200 BK Fins 200 IM Drill Main EN-1 Set: (Kick 600, EN-1 1450) 100 FS Kick on 2:00 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3306\">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\/3306"}],"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=3306"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3306\/revisions"}],"predecessor-version":[{"id":3308,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3306\/revisions\/3308"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3306"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}