{"id":4205,"date":"2014-12-13T09:44:53","date_gmt":"2014-12-13T14:44:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4205"},"modified":"2014-12-15T09:48:31","modified_gmt":"2014-12-15T14:48:31","slug":"gen-prep-wk-16-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4205","title":{"rendered":"Gen Prep &#8211; WK 1\/6 Saturday"},"content":{"rendered":"<p>Collingwood Masters &#8211; workout provided &#8211; nobody swimming<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 Swim<\/li>\n<li>200 Kick<\/li>\n<li>200 Pull<\/li>\n<li>200 Drills<\/li>\n<\/ul>\n<p>Main Set:<\/p>\n<ul>\n<li>8 x 50 as Drill \/ Swim on 1:10<\/li>\n<li>8 x 50 as IM seq (FL-BK, BK-BR, BR-FS, FS-FL) on 1:00<\/li>\n<li>4 x 100 IM on 2:00<\/li>\n<li>4\u00a0x (25 Sprint FS,\u00a025 easy) on 1:30<\/li>\n<li>100 Easy<\/li>\n<li>4\u00a0x (25 Sprint\u00a0BK,\u00a025 easy) on 1:30<\/li>\n<li>100 Easy<\/li>\n<li>2 x (25 Sprint BR, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Masters &#8211; workout provided &#8211; nobody swimming Warm Up: 200 Swim 200 Kick 200 Pull 200 Drills Main Set: 8 x 50 as Drill \/ Swim on 1:10 8 x 50 as IM seq (FL-BK, BK-BR, BR-FS, FS-FL) on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4205\">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\/4205"}],"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=4205"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4205\/revisions"}],"predecessor-version":[{"id":4206,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4205\/revisions\/4206"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4205"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}