{"id":4240,"date":"2015-01-07T11:30:44","date_gmt":"2015-01-07T16:30:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4240"},"modified":"2015-01-07T21:57:16","modified_gmt":"2015-01-08T02:57:16","slug":"gen-prep-wk-56-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4240","title":{"rendered":"Gen Prep &#8211; WK 5\/6 Wednesday"},"content":{"rendered":"<p>Borden Noon + weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Main Set: 1600m<\/p>\n<ul>\n<li>100 FS Kick<\/li>\n<li>3 x 100 FS on 1:45, cruise aerobic (~1:27)<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>3 x 100 FS on 1:45, (~1:25)<\/li>\n<li>2 x 25 FS Kick strong (~25 sec)<\/li>\n<li>3 x 100 FS on 1:45 (~1:20)<\/li>\n<li>50 Easy<\/li>\n<li>100 BK Kick<\/li>\n<li>3 x 50 BK on 1:05, cruise (~49)<\/li>\n<li>50 BK Kick<\/li>\n<li>3 x 50 BK on 1:05, (~45)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + weights Warm Up:\u00a0 500m Main Set: 1600m 100 FS Kick 3 x 100 FS on 1:45, cruise aerobic (~1:27) 2 x 50 FS Kick 3 x 100 FS on 1:45, (~1:25) 2 x 25 FS Kick strong &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4240\">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\/4240"}],"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=4240"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4240\/revisions"}],"predecessor-version":[{"id":4241,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4240\/revisions\/4241"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4240"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}