{"id":5253,"date":"2016-02-02T11:25:46","date_gmt":"2016-02-02T16:25:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5253"},"modified":"2016-02-02T23:03:11","modified_gmt":"2016-02-03T04:03:11","slug":"nationals-wk-28-specifics-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5253","title":{"rendered":"Nationals &#8211; WK 2\/8 Specifics &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery \/ Aerobic &#8211; weights before<\/p>\n<p>Warm Up:\u00a0 400m<\/p>\n<p>Recovery:\u00a0 300<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick, 50 Scull)<\/li>\n<\/ul>\n<p>EN-1 \/ 2 \/ Kick \/ Recovery:\u00a0 800 \/ 400 \/ 200 \/ 100<\/p>\n<ul>\n<li>2 x 50 BK Kick on 1:20<\/li>\n<li>6 x 100 BK on 2:00<br \/>\nswim 1-4 @ 1:38, 5-6 @ 1:33<\/li>\n<li>50 easy<\/li>\n<li>2 x 50 FS Kick on 1:25<\/li>\n<li>6 x 100 FS on 1:45<br \/>\nswim 1-4 @ 1:28, 5-6 @ 1:23<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>4 x (25 BK Sprint, 25 easy) on 1:30<\/li>\n<li>50 easy<\/li>\n<li>4 x (25 FS Sprint, 25 easy) on 1:30<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Power Kick:\u00a0 50<\/p>\n<ul>\n<li>4 x 12.5m Blast Kick<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery \/ Aerobic &#8211; weights before Warm Up:\u00a0 400m Recovery:\u00a0 300 2 x (25 Kick, 50 swim, 25 Kick, 50 Scull) EN-1 \/ 2 \/ Kick \/ Recovery:\u00a0 800 \/ 400 \/ 200 \/ 100 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5253\">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\/5253"}],"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=5253"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5253\/revisions"}],"predecessor-version":[{"id":5254,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5253\/revisions\/5254"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5253"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}