{"id":3550,"date":"2014-03-27T00:00:47","date_gmt":"2014-03-27T04:00:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3550"},"modified":"2014-03-28T00:00:59","modified_gmt":"2014-03-28T04:00:59","slug":"3550","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3550","title":{"rendered":"Specifics &#8211; WK 3\/10 Thursday"},"content":{"rendered":"<p>East Bayfield &#8211; early morning<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Aerobic Kick:\u00a0 300m<\/p>\n<ul>\n<li>4 x 50 BK Kick on 1:20<\/li>\n<li>4 x 25 IM Seq on 45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1 \/ EN-2:\u00a0 800 \/ 400<\/p>\n<ul>\n<li>200 BK<\/li>\n<li>3\u00a0x 100 BK on 2:00, desc<\/li>\n<li>200 FS Pull<\/li>\n<li>3\u00a0x 100 FS on 1:45, desc<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m<\/p>\n<ul>\n<li>6 x (25 Sprint from dive, 25 Easy) on 2:00<br \/>\n4\u00a0x BK, 2x FS<\/li>\n<\/ul>\n<p>LAP Kick:\u00a0 100m<\/p>\n<ul>\n<li>4 x 20m Sprint kick, easy back<\/li>\n<\/ul>\n<p>Power:\u00a0 100m<\/p>\n<ul>\n<li>6x Dive + Breakout, 2 of each stroke except BK<\/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 max dolphin<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 350m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211; early morning Warm Up:\u00a0 600m Aerobic Kick:\u00a0 300m 4 x 50 BK Kick on 1:20 4 x 25 IM Seq on 45 50 Easy EN-1 \/ EN-2:\u00a0 800 \/ 400 200 BK 3\u00a0x 100 BK on 2:00, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3550\">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\/3550"}],"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=3550"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3550\/revisions"}],"predecessor-version":[{"id":3554,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3550\/revisions\/3554"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3550"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}