{"id":4572,"date":"2015-05-30T10:39:49","date_gmt":"2015-05-30T14:39:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4572"},"modified":"2015-05-30T10:39:49","modified_gmt":"2015-05-30T14:39:49","slug":"post-nationals-recovery-week-2-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4572","title":{"rendered":"Post Nationals Recovery Week 2  &#8211; Saturday"},"content":{"rendered":"<p>Collingwood 7:30am<\/p>\n<p>Warm Up: 600m<\/p>\n<ul>\n<li>400 Reverse IM<\/li>\n<li>200 Kick<\/li>\n<\/ul>\n<p>Main Set: 2300m<\/p>\n<ul>\n<li>5 x 100 FS Pull on 2:00<\/li>\n<li>4 x 50 FL Drill-Swim on 1:15<\/li>\n<li>3 x 200 FS on 20 sec<\/li>\n<li>4 x 50 BK on 1:00<\/li>\n<li>300 FS \u00a0&#8211; 200 FS \u00a0&#8211; 100 FS Strong \u00a0&#8211; all on 20 sec<\/li>\n<li>4 x 50 BR on 1:05, 2x Drill\/Swim 2x Full Stroke<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am Warm Up: 600m 400 Reverse IM 200 Kick Main Set: 2300m 5 x 100 FS Pull on 2:00 4 x 50 FL Drill-Swim on 1:15 3 x 200 FS on 20 sec 4 x 50 BK on 1:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4572\">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\/4572"}],"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=4572"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4572\/revisions"}],"predecessor-version":[{"id":4573,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4572\/revisions\/4573"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4572"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}