{"id":3496,"date":"2014-03-14T22:37:20","date_gmt":"2014-03-15T02:37:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3496"},"modified":"2014-03-16T22:38:31","modified_gmt":"2014-03-17T02:38:31","slug":"specifics-wk-19-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3496","title":{"rendered":"Specifics &#8211; WK 1\/10 Friday"},"content":{"rendered":"<p>Borden Noon session + weights<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Aerobic Kick:\u00a0 200m<\/p>\n<ul>\n<li>100 BK Kick on 15 sec<\/li>\n<li>2 x 50 BK Kick on 1:15<\/li>\n<\/ul>\n<p>EN-1:\u00a0 300m<\/p>\n<ul>\n<li>100 BK Fins on 15 sec<\/li>\n<li>2 x 50 BK Pull on 15 sec<\/li>\n<li>100 BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 BK Sprint, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m<\/p>\n<ul>\n<li>3 x [4 x (25 BK Sprint on 35 sec), 100 easy]<\/li>\n<li>100 RECOV BK Fins<\/li>\n<\/ul>\n<p>LA Tol Kick:\u00a0 100m<\/p>\n<ul>\n<li>3\u00a0x (35 Sprint BK Kick,\u00a0easy kick rest of 50, 50 easy)<br \/>\nact for first 50:\u00a0 60, 57, 57<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon session + weights Warm Up:\u00a0 600m Aerobic Kick:\u00a0 200m 100 BK Kick on 15 sec 2 x 50 BK Kick on 1:15 EN-1:\u00a0 300m 100 BK Fins on 15 sec 2 x 50 BK Pull on 15 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3496\">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\/3496"}],"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=3496"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3496\/revisions"}],"predecessor-version":[{"id":3503,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3496\/revisions\/3503"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3496"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3496"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3496"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}