{"id":4291,"date":"2015-01-31T20:03:23","date_gmt":"2015-02-01T01:03:23","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4291"},"modified":"2015-01-31T20:03:23","modified_gmt":"2015-02-01T01:03:23","slug":"specifics-wk-28-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4291","title":{"rendered":"Specifics  &#8211; WK 2\/8 Saturday"},"content":{"rendered":"<p>Collingwood 7:30 am<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>400 Swim<\/li>\n<li>300 Pull<\/li>\n<li>200 Kick<\/li>\n<li>100 Build<\/li>\n<\/ul>\n<p>Set 1: 500m<\/p>\n<ul>\n<li>10 x 50 on 60<br \/>\nAlt kick &amp; swim with fins<\/li>\n<\/ul>\n<p>Set 2: 1200m<\/p>\n<ul>\n<li>6 x (100 FS strong on 1:45<br \/>\n50 FS on 45<br \/>\n50 FS)<br \/>\nAdd both 50&#8217;s and be 5sec faster than 100<br \/>\n(tough to dial in \u00a0&#8211; trying for 1:25 and 40, 40<br \/>\nLast 3 were 1:20-1:22 and 38, 39-40)<\/li>\n<\/ul>\n<p>Set 3: 100<\/p>\n<ul>\n<li>4 x (25 IM sprint, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30 am Warm Up: 400 Swim 300 Pull 200 Kick 100 Build Set 1: 500m 10 x 50 on 60 Alt kick &amp; swim with fins Set 2: 1200m 6 x (100 FS strong on 1:45 50 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4291\">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\/4291"}],"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=4291"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4291\/revisions"}],"predecessor-version":[{"id":4292,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4291\/revisions\/4292"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4291"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}