{"id":4274,"date":"2015-01-24T07:45:05","date_gmt":"2015-01-24T12:45:05","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4274"},"modified":"2015-01-26T09:57:33","modified_gmt":"2015-01-26T14:57:33","slug":"specifics-wk-18-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4274","title":{"rendered":"Specifics &#8211; WK 1\/8 Saturday"},"content":{"rendered":"<p>Collingwood 7:30am<\/p>\n<p>Warm Up:<\/p>\n<p>24 x 50m as<\/p>\n<ul>\n<li>6 x 50 FS on 50 sec<\/li>\n<li>6 x 50 FS \/ BK on 60 sec<\/li>\n<li>6 x 50 FS on 50 sec<\/li>\n<li>6 x 50 FS \/ BK on 60 sec<\/li>\n<\/ul>\n<p>Main Set:<\/p>\n<p>9 x 200m swum as three times through:<\/p>\n<ul>\n<li>50 Kick &#8211; 100 FS &#8211; 50 Kick on 4:00<\/li>\n<li>50 Kick &#8211; 100 FS &#8211; 50 Kick on 4:00<\/li>\n<li>200 FS on 4:00<br \/>\n&#8211; try to dial in stroke count for 100&#8217;s then hold in 200<br \/>\n&#8211; last 200 went well at about 2:49<\/li>\n<\/ul>\n<p>Kick Set:<\/p>\n<ul>\n<li>6 x 75 Kick on 2:00<br \/>\n&#8211; 25 easy, 25 build, 25 fast<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am Warm Up: 24 x 50m as 6 x 50 FS on 50 sec 6 x 50 FS \/ BK on 60 sec 6 x 50 FS on 50 sec 6 x 50 FS \/ BK on 60 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4274\">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\/4274"}],"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=4274"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4274\/revisions"}],"predecessor-version":[{"id":4275,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4274\/revisions\/4275"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4274"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}