{"id":4269,"date":"2015-01-21T10:45:33","date_gmt":"2015-01-21T15:45:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4269"},"modified":"2015-01-21T10:45:33","modified_gmt":"2015-01-21T15:45:33","slug":"specifics-wk-18-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4269","title":{"rendered":"Specifics &#8211; WK 1\/8 Wednesday"},"content":{"rendered":"<p>Borden Noon + Weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 700 \/ 300<\/p>\n<ul>\n<li>6 x (25 Kick, 50 swim, 25 Kick) on 15 sec<br \/>\n3 x BK, 3 x FS<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<\/ul>\n<p>LA Tol: 250m<\/p>\n<ul>\n<li>2 x [<br \/>\n&#8211; 4 x 25 sprint on 45<br \/>\n&#8211; 100 Easy ]<br \/>\n1x BK, 1x FS<\/li>\n<li>4 x (max dolphin, easy back)<\/li>\n<\/ul>\n<p>LAP: 200m<\/p>\n<ul>\n<li>4 x (50 Fast, 50 easy) on 2:00<\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>Dive breakout easy rest of 25<\/li>\n<li>underwater breakout, easy rest of 25<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + Weights Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 700 \/ 300 6 x (25 Kick, 50 swim, 25 Kick) on 15 sec 3 x BK, 3 x FS 2 x 100 BK on 2:00 2 x 100 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4269\">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\/4269"}],"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=4269"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4269\/revisions"}],"predecessor-version":[{"id":4270,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4269\/revisions\/4270"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4269"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}