{"id":3546,"date":"2014-03-26T10:22:19","date_gmt":"2014-03-26T14:22:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3546"},"modified":"2014-03-26T19:10:16","modified_gmt":"2014-03-26T23:10:16","slug":"specifics-wk-310-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3546","title":{"rendered":"Specifics &#8211; WK 3\/10 Wednesday"},"content":{"rendered":"<p>Mixed session &#8211; no weights<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick:\u00a0 200m<\/p>\n<ul>\n<li>2 x (25 IM Kick on 45 sec)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 300m<\/p>\n<ul>\n<li>2 x (3 x 50 IM seq on 1:05)<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>8 x (25 IM Sprint, 25 easy) on 1:30<\/li>\n<\/ul>\n<p><del><span style=\"color: #ff9900;\">LA Tol Kick:\u00a0 50m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff9900;\">2 x (25 FS Sprint Kick, 25 easy kick, 50 easy)<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff9900;\">LAP Kick:\u00a0 100m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff9900;\">4 x 20 IM Sprint Kick, easy back<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff9900;\">Power:\u00a0 50m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff9900;\">4 x 12.5m mid-pool to wall blast, easy back<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff9900;\">Power Kick:\u00a0 50m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff9900;\">4 x 12.5m Dolphin blast, easy rest of 25<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mixed session &#8211; no weights Warm Up:\u00a0 800m Aerobic Kick:\u00a0 200m 2 x (25 IM Kick on 45 sec) 50 Easy EN-1:\u00a0 300m 2 x (3 x 50 IM seq on 1:05) LAP:\u00a0 200m 8 x (25 IM Sprint, 25 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3546\">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\/3546"}],"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=3546"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3546\/revisions"}],"predecessor-version":[{"id":3549,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3546\/revisions\/3549"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3546"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}