{"id":3527,"date":"2014-03-21T00:21:40","date_gmt":"2014-03-21T04:21:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3527"},"modified":"2014-03-23T00:39:58","modified_gmt":"2014-03-23T04:39:58","slug":"specifics-wk-210-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3527","title":{"rendered":"Specifics &#8211; WK 2\/10 Friday"},"content":{"rendered":"<p>LA Tol BK Session &#8211; plus weights<\/p>\n<p>Warm Up:\u00a0 900m<\/p>\n<p>Aerobic Kick:\u00a0 200m<\/p>\n<ul>\n<li>8 x 25 IM kick on 45 sec<\/li>\n<li>50 Easy<\/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<li>50 Easy<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m<\/p>\n<ul>\n<li>100 BK for Time &#8211; act:\u00a0 1:15<\/li>\n<li>200 RECOV<\/li>\n<li>4 x (50 BK Sprint, 100 easy)<br \/>\nact:\u00a0 38, 37, 39, 37<\/li>\n<li>100 RECOV<\/li>\n<\/ul>\n<p>LA Tol Kick: 100m<\/p>\n<ul>\n<li>2\u00a0x (33m BK Sprint Kick, easy kick rest of 50, 50 easy)<\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">LAP Kick:\u00a0 75m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">3 x (25 FS Sprint Kick, easy Kick back)<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>LA Tol BK Session &#8211; plus weights Warm Up:\u00a0 900m Aerobic Kick:\u00a0 200m 8 x 25 IM kick on 45 sec 50 Easy LAP:\u00a0 100m 4 x (25 BK Sprint, 25 Easy) on 1:30 50 Easy LA Tol:\u00a0 300m 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3527\">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\/3527"}],"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=3527"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3527\/revisions"}],"predecessor-version":[{"id":3531,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3527\/revisions\/3531"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3527"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}