{"id":4342,"date":"2015-03-04T10:05:51","date_gmt":"2015-03-04T15:05:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4342"},"modified":"2015-03-04T22:16:33","modified_gmt":"2015-03-05T03:16:33","slug":"specifics-wk-78-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4342","title":{"rendered":"Specifics &#8211; WK 7\/8 Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/Kick: 800 \/ 400<\/p>\n<ul>\n<li>5 x 50 BK on 1:05, swim 50<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>5 x 50 BK Pull on 1:05<\/li>\n<li>4\u00a0x 25 BK Kick on 45<\/li>\n<li>4\u00a0x 50 FS Pull on 1:00<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>4\u00a0x 50 FS on 1:00, swim 43<\/li>\n<li>4\u00a0x 25 FS Kick on 45<\/li>\n<\/ul>\n<p>LAP: 400m<\/p>\n<ul>\n<li>2\u00a0x (25 BK Build, 25 Easy) on 1:15<\/li>\n<li>2\u00a0x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<li>50 easy<\/li>\n<li>2\u00a0x (25 FS Build, 25 Easy) on 1:15<\/li>\n<li>2 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m EN-1\/Kick: 800 \/ 400 5 x 50 BK on 1:05, swim 50 2 x 50 BK Kick on 1:30 5 x 50 BK Pull on 1:05 4\u00a0x 25 BK Kick on 45 4\u00a0x 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4342\">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\/4342"}],"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=4342"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4342\/revisions"}],"predecessor-version":[{"id":4346,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4342\/revisions\/4346"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4342"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}