{"id":3481,"date":"2014-03-11T01:28:29","date_gmt":"2014-03-11T05:28:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3481"},"modified":"2014-03-16T22:39:29","modified_gmt":"2014-03-17T02:39:29","slug":"specifics-wk-19-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3481","title":{"rendered":"Specifics &#8211; WK 1\/10 Tuesday"},"content":{"rendered":"<p>Aerobic Focus<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Aerobic Kick:\u00a0 450m<\/p>\n<ul>\n<li>2 x 50 FS Kick (act 1:15)<\/li>\n<li>100 BK Kick<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>2 x 25 FL Kick<\/li>\n<li>100 RECOV<\/li>\n<\/ul>\n<p>EN-1 \/ EN-2:\u00a0 500m \/ 200m<\/p>\n<ul>\n<li>5 x 50 FS on 55 sec, Desc 1-5 from 42<\/li>\n<li>5 x 50 BK on 1:00, Desc 1-5 from 47<br \/>\nact:\u00a0 49, 48, 47, 46, 45<\/li>\n<li>2 x 50 BR on 1:10<\/li>\n<li>2 x 50 FL on 1:10<\/li>\n<li>100 RECOV<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 75 easy) on 2:00<\/li>\n<li>2\u00a0x (25\u00a0FL Sprint, 75 easy) on 2:00<\/li>\n<li>2 x (25 BR Sprint, 75 easy) on 2:00<\/li>\n<li>200 RECOV<\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">LAP Kick:\u00a0 60m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">3 x 20m FS Sprint, easy back<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">Power Kick:\u00a0 50m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x 12.5m Blast, easy rest of 25<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Focus Warm Up:\u00a0 700m Aerobic Kick:\u00a0 450m 2 x 50 FS Kick (act 1:15) 100 BK Kick 2 x 50 BK Kick 2 x 50 BR Kick 2 x 25 FL Kick 100 RECOV EN-1 \/ EN-2:\u00a0 500m \/ &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3481\">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\/3481"}],"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=3481"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3481\/revisions"}],"predecessor-version":[{"id":3506,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3481\/revisions\/3506"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3481"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}