{"id":4549,"date":"2015-05-22T21:31:31","date_gmt":"2015-05-23T01:31:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4549"},"modified":"2015-05-23T21:34:39","modified_gmt":"2015-05-24T01:34:39","slug":"post-nationals-recovery-week-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4549","title":{"rendered":"Post Nationals Recovery Week &#8211; Friday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Main Set:<\/p>\n<p>4 times through the following:<\/p>\n<ul>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS on 3:30 &#8211; aerobic<\/li>\n<li>2 x 100 FS on 1:45 &#8211; 2-5 sec faster<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>#1 Full Stroke, #2 Pull, #3 Fins, #4 Full Stroke<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m Main Set: 4 times through the following: 50 FS Kick 2 x 200 FS on 3:30 &#8211; aerobic 2 x 100 FS on 1:45 &#8211; 2-5 sec faster 50 Easy #1 Full Stroke, #2 Pull, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4549\">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\/4549"}],"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=4549"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4549\/revisions"}],"predecessor-version":[{"id":4550,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4549\/revisions\/4550"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4549"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}