{"id":3541,"date":"2014-03-25T08:00:26","date_gmt":"2014-03-25T12:00:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3541"},"modified":"2014-03-25T15:11:42","modified_gmt":"2014-03-25T19:11:42","slug":"specifics-wk-310-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3541","title":{"rendered":"Specifics &#8211; WK 3\/10 Tuesday"},"content":{"rendered":"<p>Aerobic Focus<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Aerobic Kick:\u00a0 400m<\/p>\n<ul>\n<li>100 BK on 3:30<\/li>\n<li>4 x 50 BK on 1:20<\/li>\n<li>2 x 50 FS on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1 \/ EN-2:\u00a0 1300 \/ 500<\/p>\n<ul>\n<li>2 x 200 BK on 3:45<br \/>\n<span style=\"color: #0000ff;\">act:\u00a0 3:23, 3:17<\/span><\/li>\n<li>50 Easy<\/li>\n<li>4 x 100 BK on 2:00, desc 1-4<br \/>\n<span style=\"color: #0000ff;\">act:\u00a0 1:34, 1:31, 1:28, 1:24<\/span><\/li>\n<li>50 Easy<\/li>\n<li>2 x 50 BK on 1:00, desc<br \/>\n<span style=\"color: #0000ff;\">act:\u00a0 42, 44\u00a0 (weak)<\/span><\/li>\n<li>100 RECOV<\/li>\n<li>2 x 200 FS on 3:30, 1 Pull, 1 Swim<br \/>\n<span style=\"color: #0000ff;\">act:\u00a0 2:55, 3:01 (tough &#8211; deltoids fried)<\/span><\/li>\n<li>50 Easy<\/li>\n<li>4 x 100 FS on 1:45, desc 1-4<br \/>\n<span style=\"color: #0000ff;\">act:\u00a0 1:27, 1:22, 1:19, 1:17<\/span><\/li>\n<li><del><span style=\"color: #ff6600;\">2 x 50 FS on 1:00, desc<\/span><\/del><\/li>\n<li><del><span style=\"color: #ff6600;\">100 RECOV<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">LAP:\u00a0 200m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x (25 FS Sprint, 25 Easy) on 1:30<\/span><\/del><\/li>\n<li><del><span style=\"color: #ff6600;\">50 Easy<\/span><\/del><\/li>\n<li><del><span style=\"color: #ff6600;\">4 x (25 BK Sprint, 25 Easy) on 1:30<\/span><\/del><\/li>\n<li><del><span style=\"color: #ff6600;\">50 Easy<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">LAP Kick:\u00a0 100m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x (25 Sprint Kick, easy kick back)<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m as BK Fins<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Focus Warm Up:\u00a0 600m Aerobic Kick:\u00a0 400m 100 BK on 3:30 4 x 50 BK on 1:20 2 x 50 FS on 1:30 50 Easy EN-1 \/ EN-2:\u00a0 1300 \/ 500 2 x 200 BK on 3:45 act:\u00a0 3:23, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3541\">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\/3541"}],"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=3541"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3541\/revisions"}],"predecessor-version":[{"id":3545,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3541\/revisions\/3545"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3541"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}