{"id":3660,"date":"2014-04-28T09:52:52","date_gmt":"2014-04-28T13:52:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3660"},"modified":"2014-04-28T21:34:45","modified_gmt":"2014-04-29T01:34:45","slug":"specifics-wk-810-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3660","title":{"rendered":"Specifics &#8211; WK 8\/10 Monday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Aerobic Kick:\u00a0 500m<\/p>\n<ul>\n<li>2 x 100 BK Kick on 3:45<\/li>\n<li>4 x 50 BK Kick on 1:15<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 400m<\/p>\n<ul>\n<li>200 BK Fins<\/li>\n<li>200 BK<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 400m<\/p>\n<ul>\n<li>5 x (75 BK Sprint, 125 easy) on 4:30 or 5:00<br \/>\nextra 25 BK Sprint 15 sec after last 75<br \/>\n(Act:\u00a0 63, 62, 59, 61, 65 &#8230; and 20 sec for last 25m)<\/li>\n<li>200 BK Fins Recov<\/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<li>100 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;\">2 x (50 BK Sprint kick, 50 easy)<\/span><\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m Aerobic Kick:\u00a0 500m 2 x 100 BK Kick on 3:45 4 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:30 50 Easy EN-1:\u00a0 400m 200 BK Fins 200 BK LA Tol:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3660\">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\/3660"}],"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=3660"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3660\/revisions"}],"predecessor-version":[{"id":3663,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3660\/revisions\/3663"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3660"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}