{"id":4439,"date":"2015-04-18T21:28:47","date_gmt":"2015-04-19T01:28:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4439"},"modified":"2015-04-19T21:32:00","modified_gmt":"2015-04-20T01:32:00","slug":"race-prep-wk-56-saturday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4439","title":{"rendered":"Race Prep &#8211; WK 5\/6 Saturday"},"content":{"rendered":"<p>Collingwood 7:30am<\/p>\n<p>Warm Up:\u00a0 4 x 200 mix<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>18 x 50 as:<br \/>\n1. scull \/ swim<br \/>\n2. drill \/ swim<br \/>\n3. kick \/ swim<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>8 x 100 as<br \/>\n&#8211; 75 Solid, 25 stroke on 20 sec rest<\/li>\n<\/ul>\n<p>Blocks:<\/p>\n<ul>\n<li>3\u00a0x BK starts<\/li>\n<li>3 x FS starts<\/li>\n<li>BK start, breakout to 25m<\/li>\n<li>FS start, breakout to 25m<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am Warm Up:\u00a0 4 x 200 mix Set 1: 18 x 50 as: 1. scull \/ swim 2. drill \/ swim 3. kick \/ swim Set 2: 8 x 100 as &#8211; 75 Solid, 25 stroke on 20 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4439\">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\/4439"}],"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=4439"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4439\/revisions"}],"predecessor-version":[{"id":4440,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4439\/revisions\/4440"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4439"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}