{"id":3613,"date":"2014-04-09T10:30:04","date_gmt":"2014-04-09T14:30:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3613"},"modified":"2014-04-10T22:40:53","modified_gmt":"2014-04-11T02:40:53","slug":"specifics-wk-5-10-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3613","title":{"rendered":"Specifics &#8211; WK 5 \/ 10 Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0\u00a0 600m<\/p>\n<p>Aerobic Kick:\u00a0 200m<\/p>\n<ul>\n<li>8 x (25 IM Kick on 45)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 400m<\/p>\n<ul>\n<li>4 x 100 IM on 2:00<br \/>\nact:\u00a0 ~1:35<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>USRPT:\u00a0 50&#8217;s of 200 BK<\/p>\n<ul>\n<li>repeats of 50 BK, swim 40-41, repeat on 1:00<br \/>\nact:\u00a0 1:00 too tight &#8230; needs 1:05\u00a0&#8211; only 4 repeats<\/li>\n<\/ul>\n<p>LAP Kick:\u00a0 100<\/p>\n<ul>\n<li>5 x 20 FS Kick Sprint on 45sec<\/li>\n<\/ul>\n<p>Power Kick:<\/p>\n<ul>\n<li>4 x 12.5m Max Dolphin<br \/>\nact: done with nose plug &#8211; really good<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0\u00a0 600m Aerobic Kick:\u00a0 200m 8 x (25 IM Kick on 45) 50 Easy EN-1:\u00a0 400m 4 x 100 IM on 2:00 act:\u00a0 ~1:35 LAP:\u00a0 100m 4 x (25 FS Sprint, 25 Easy) on 1:30 USRPT:\u00a0 50&#8217;s &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3613\">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\/3613"}],"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=3613"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3613\/revisions"}],"predecessor-version":[{"id":3615,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3613\/revisions\/3615"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3613"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}