{"id":4565,"date":"2015-05-28T19:50:47","date_gmt":"2015-05-28T23:50:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4565"},"modified":"2015-05-28T19:51:12","modified_gmt":"2015-05-28T23:51:12","slug":"post-nationals-recovery-week-2-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4565","title":{"rendered":"Post Nationals Recovery Week 2 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic Distance<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Main Set: 2,800m<\/p>\n<ul>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS on 3:45 (3:10, 3:05)<\/li>\n<li>2 x 100 FS on 1:40 (1:28, 1:28)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<ul>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS Pull on 3:30 (3:00, 2:56)<\/li>\n<li>2 x 100 FS on 1:40 (1:25, 1:24)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<ul>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS Fins on 3:30 (2:45, 2:40)<\/li>\n<li>2 x 100 FS on 1:40 (1:24, 1:22)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<ul>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS on 3:45 (2:50, 2:45)<\/li>\n<li>2 x 100 FS on 1:40 (1:20, 1:15)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic Distance Warm Up:\u00a0 600m Main Set: 2,800m 50 FS Kick 2 x 200 FS on 3:45 (3:10, 3:05) 2 x 100 FS on 1:40 (1:28, 1:28) 50 easy 50 FS Kick 2 x 200 FS Pull &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4565\">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\/4565"}],"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=4565"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4565\/revisions"}],"predecessor-version":[{"id":4567,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4565\/revisions\/4567"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4565"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}