{"id":3334,"date":"2014-01-07T22:44:54","date_gmt":"2014-01-08T03:44:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3334"},"modified":"2014-01-08T10:11:44","modified_gmt":"2014-01-08T15:11:44","slug":"gen-prep-wk1-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3334","title":{"rendered":"Gen Prep &#8211; WK1 Wednesday"},"content":{"rendered":"<p>Borden Noon Swim<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>100 FS Pull<\/li>\n<li>100 BK Fins<\/li>\n<li>200 IM Drill<\/li>\n<li>4 x (25 FS, 25 BK)<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500m (50 Recov)<\/p>\n<ul>\n<li>4 x 25 FS kick on 10 sec<\/li>\n<li>3 x 50 FS on 1:00<\/li>\n<li>4 x 25 BK Kick on 10 sec<\/li>\n<li>3 x 50 BK on 1:05<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (200 Recov)<\/p>\n<ul>\n<li>4 x 25 IM seq on 45sec<\/li>\n<li>100 Easy<\/li>\n<li>4 x 25 IM seq on 45<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 Build IM seq, easy back)<\/li>\n<li>4 x (easy, blast flags In\/Out, easy) mix FS, BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Swim Warm Up:\u00a0 600m 100 FS Pull 100 BK Fins 200 IM Drill 4 x (25 FS, 25 BK) EN-1:\u00a0 500m (50 Recov) 4 x 25 FS kick on 10 sec 3 x 50 FS on 1:00 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3334\">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\/3334"}],"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=3334"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3334\/revisions"}],"predecessor-version":[{"id":3336,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3334\/revisions\/3336"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3334"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}