{"id":3669,"date":"2014-04-30T09:52:31","date_gmt":"2014-04-30T13:52:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3669"},"modified":"2014-04-30T09:52:31","modified_gmt":"2014-04-30T13:52:31","slug":"specifics-wk-810-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3669","title":{"rendered":"Specifics &#8211; WK 8\/10 Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Aerobic Kick:\u00a0 400m<\/p>\n<ul>\n<li>6 x 50 BK Kick on 1:15<\/li>\n<li>4 x 25 IM Kick on 45sec<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500m<\/p>\n<ul>\n<li>2 x 100 FS on 1:45<\/li>\n<li>6 x 50 IM Seq on 1:05<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 200m<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 100 Easy) on 3:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>4 x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<li>100 RECOV<\/li>\n<li>4 x (25 BR Sprint, 25 Easy) on 1:30<\/li>\n<li>100 RECOV<\/li>\n<\/ul>\n<p>LAP Kick:\u00a0 100m<\/p>\n<ul>\n<li>4 x 25 FS Sprint Kick on 1:00<\/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 400m 6 x 50 BK Kick on 1:15 4 x 25 IM Kick on 45sec EN-1:\u00a0 500m 2 x 100 FS on 1:45 6 x 50 IM Seq on 1:05 50 Easy LA &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3669\">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\/3669"}],"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=3669"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3669\/revisions"}],"predecessor-version":[{"id":3670,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3669\/revisions\/3670"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3669"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}