{"id":4211,"date":"2014-12-19T10:17:08","date_gmt":"2014-12-19T15:17:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4211"},"modified":"2014-12-19T17:34:04","modified_gmt":"2014-12-19T22:34:04","slug":"gen-prep-wk-26-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4211","title":{"rendered":"Gen Prep &#8211; WK 2\/6 Friday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1100\/500<\/p>\n<ul>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>4 x 25 FS Kick on 45<\/li>\n<li>8 x 50 FS on 1:00 (4x Pull, 4x Swim)<\/li>\n<li>2 x 50 BK Kick on 1:20<\/li>\n<li>4 x 25 BK Kick on 40<\/li>\n<li>8 x 50 BK on 1:05 (4 x Pull, 4x Swim)<\/li>\n<li>2 x 50 BR Kick on 1:20<\/li>\n<li>6 x 50 IM Seq on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2: 400<\/p>\n<ul>\n<li>2 x 100 FS on 1:45 (1:17, 1:19)<\/li>\n<li>2 x 100 BK on 2:00 (1:36, 1:34)<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>6\u00a0x (25 Sprint, 25 Easy) from dive<br \/>\n3x FS (14 sec) 3x BK (19 sec)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 1100\/500 2 x 50 FS Kick on 1:30 4 x 25 FS Kick on 45 8 x 50 FS on 1:00 (4x Pull, 4x Swim) 2 x 50 BK Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4211\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/4211"}],"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=4211"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4211\/revisions"}],"predecessor-version":[{"id":4213,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4211\/revisions\/4213"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4211"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}