{"id":4359,"date":"2015-03-10T23:16:27","date_gmt":"2015-03-11T03:16:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4359"},"modified":"2015-03-10T23:16:27","modified_gmt":"2015-03-11T03:16:27","slug":"specifics-wk-88-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4359","title":{"rendered":"Specifics &#8211; WK 8\/8 Wednesday"},"content":{"rendered":"<p>Collingwood Noon (Borden closed)<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Aerobic Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x (50 IM Kick on 15 sec)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 300m<\/p>\n<ul>\n<li>3 x (100 FS on 1:45) #1 Pull, #2 Fins, #3 Swim<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 300m<\/p>\n<ul>\n<li>2\u00a0x [4 x (25 FS Sprint\u00a0on\u00a040 sec), 100 easy]<\/li>\n<li>200 RECOV<\/li>\n<\/ul>\n<p>LA Tol Kick:\u00a0 50m<\/p>\n<ul>\n<li>50 FS Sprint Kick, 10o easy<\/li>\n<li>2\u00a0x (25 FS Sprint Kick, 25 easy FS Kick, 50 easy)<\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Dives:\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">2 x BK, 2 x FS<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Swim Down:\u00a0 200m<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon (Borden closed) Warm Up:\u00a0 700m Aerobic Kick:\u00a0 200m 4 x (50 IM Kick on 15 sec) 50 Easy EN-1:\u00a0 300m 3 x (100 FS on 1:45) #1 Pull, #2 Fins, #3 Swim LAP:\u00a0 100m 4 x (25 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4359\">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\/4359"}],"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=4359"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4359\/revisions"}],"predecessor-version":[{"id":4360,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4359\/revisions\/4360"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4359"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}