{"id":4229,"date":"2015-01-03T12:00:56","date_gmt":"2015-01-03T17:00:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4229"},"modified":"2015-01-04T01:52:31","modified_gmt":"2015-01-04T06:52:31","slug":"gen-prep-wk-46-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4229","title":{"rendered":"Gen Prep &#8211; WK 4\/6 Saturday"},"content":{"rendered":"<p>1hr Collingwood @ noon<\/p>\n<p>Warm Up: 500m<\/p>\n<p>Kick: 500<\/p>\n<ul>\n<li>8 x 50 Fins Kick on 1:00 (FL, BK, FS)<\/li>\n<li>2 x 50 BR Kick on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1: 1000<\/p>\n<ul>\n<li>2 x 100 BK Fins\/Paddles on 2:00<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS Pull\/Paddles on 1:45<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 Easy) on 1:30<br \/>\n2x BK, 2x FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1hr Collingwood @ noon Warm Up: 500m Kick: 500 8 x 50 Fins Kick on 1:00 (FL, BK, FS) 2 x 50 BR Kick on 1:15 50 Easy EN-1: 1000 2 x 100 BK Fins\/Paddles on 2:00 3 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4229\">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\/4229"}],"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=4229"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4229\/revisions"}],"predecessor-version":[{"id":4230,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4229\/revisions\/4230"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4229"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}