{"id":3718,"date":"2014-05-14T09:16:17","date_gmt":"2014-05-14T13:16:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3718"},"modified":"2014-05-14T09:27:30","modified_gmt":"2014-05-14T13:27:30","slug":"specifics-wk-10-10-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3718","title":{"rendered":"Specifics &#8211; WK 10 \/ 10 Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Aerobic Kick:\u00a0 150m<\/p>\n<ul>\n<li>50 BK Kick on 1:15<\/li>\n<li>4 x (25 IM Kick on 45)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 350m<\/p>\n<ul>\n<li>100 BK on 2:00<\/li>\n<li>50 BK on 1:00<\/li>\n<li>50 FS on 1:00<\/li>\n<li>3 x 50 IM Seq on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Pacing: 100m<\/p>\n<ul>\n<li>25\u00a0FL Dive\u00a0@ 100 IM pace, swim 17<\/li>\n<li>75 RECOV<\/li>\n<li>25 BK @ 100 BK pace, swim 18<\/li>\n<li>75 RECOV<\/li>\n<li>25 BR Dive\u00a0@ 50 BR pace, swim 19<\/li>\n<li>75 RECOV<\/li>\n<li>25 FS Dive\u00a0@ 100 FS pace, swim &lt;15<\/li>\n<li>75 RECOV<\/li>\n<\/ul>\n<p>Turns practice<\/p>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 800m Aerobic Kick:\u00a0 150m 50 BK Kick on 1:15 4 x (25 IM Kick on 45) 50 Easy EN-1:\u00a0 350m 100 BK on 2:00 50 BK on 1:00 50 FS on 1:00 3 x 50 IM &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3718\">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\/3718"}],"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=3718"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3718\/revisions"}],"predecessor-version":[{"id":3722,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3718\/revisions\/3722"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3718"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}