{"id":4361,"date":"2015-03-12T06:00:13","date_gmt":"2015-03-12T10:00:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4361"},"modified":"2015-03-13T21:58:15","modified_gmt":"2015-03-14T01:58:15","slug":"specifics-wk-88-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4361","title":{"rendered":"Specifics &#8211; WK 8\/8 Thursday"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>2 x through:<br \/>\n300 Swim on 5:00<br \/>\nand 6 x 50 ?? Kick<\/li>\n<\/ul>\n<p>Set: 1<\/p>\n<ul>\n<li>10 x 100 FS Pull\u00a0on 1:40<br \/>\n1-3 Descend<br \/>\n4 Easy<br \/>\n5 Fast<br \/>\nrepeat<\/li>\n<li>20 x 50 Fins on 60<br \/>\nOdd steady<br \/>\nEven Very Fast<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>10 x 50 FS on 70 sec as<br \/>\nOdd 50 build<br \/>\nEven 25 Sprint, 25 Build<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 2 x through: 300 Swim on 5:00 and 6 x 50 ?? Kick Set: 1 10 x 100 FS Pull\u00a0on 1:40 1-3 Descend 4 Easy 5 Fast repeat 20 x 50 Fins on 60 Odd steady Even Very &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4361\">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\/4361"}],"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=4361"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4361\/revisions"}],"predecessor-version":[{"id":4370,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4361\/revisions\/4370"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4361"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}