{"id":3574,"date":"2014-04-02T10:16:46","date_gmt":"2014-04-02T14:16:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3574"},"modified":"2014-04-02T21:07:26","modified_gmt":"2014-04-03T01:07:26","slug":"specifics-wk-410-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3574","title":{"rendered":"Specifics &#8211; WK 4\/10 Wednesday"},"content":{"rendered":"<p>Lactic Tolerance Session <del><span style=\"color: #ff6600;\">+ weights<\/span><\/del><\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick:\u00a0 200m<\/p>\n<ul>\n<li>2 x 75 BK Kick on 15 sec<\/li>\n<li>50 BK Kick<\/li>\n<\/ul>\n<p>EN-1:\u00a0 200m<\/p>\n<ul>\n<li>100 BK Pull<\/li>\n<li>100 BK Swim<\/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 350m<\/p>\n<ul>\n<li>100 BK Max, 150 Easy<\/li>\n<li>2 x (75 BK Max, 125 Easy)<\/li>\n<li>2 x (50 BK Max, 100 Easy)<\/li>\n<li>200 BK Fins RECOV<\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">LA Tol Kick:\u00a0 100m<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">3 x (33m BK Max Kick, easy rest of 50, 50 easy)<\/span><\/del><\/li>\n<li><del><span style=\"color: #ff6600;\">200 BK Fins RECOV<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">LAP Kick:\u00a0 100<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x (25 FS Sprint Kick, 25 easy)<\/span><\/del><\/li>\n<li><del><span style=\"color: #ff6600;\">50 easy<\/span><\/del><\/li>\n<\/ul>\n<p><del><span style=\"color: #ff6600;\">Power:\u00a0 50<\/span><\/del><\/p>\n<ul>\n<li><del><span style=\"color: #ff6600;\">4 x (Max mid-pool to wall, easy rest of 25)<\/span><\/del><\/li>\n<\/ul>\n<p>Swim down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lactic Tolerance Session + weights Warm Up:\u00a0 800m Aerobic Kick:\u00a0 200m 2 x 75 BK Kick on 15 sec 50 BK Kick EN-1:\u00a0 200m 100 BK Pull 100 BK Swim LAP:\u00a0 100m 4 x (25 BK Sprint, 25 Easy) on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3574\">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\/3574"}],"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=3574"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3574\/revisions"}],"predecessor-version":[{"id":3580,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3574\/revisions\/3580"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3574"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}