{"id":5261,"date":"2016-02-04T10:20:27","date_gmt":"2016-02-04T15:20:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5261"},"modified":"2016-02-04T10:20:27","modified_gmt":"2016-02-04T15:20:27","slug":"nationals-wk-28-specifics-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5261","title":{"rendered":"Nationals &#8211; WK 2\/8 Specifics &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Recovery:\u00a0 400m<\/p>\n<ul>\n<li>2 x (50 Kick, 50 Swim, 50 Scull, 50 swim)<\/li>\n<\/ul>\n<p>EN-1: 1700<\/p>\n<ul>\n<li>5 x 50 Fin Kick<\/li>\n<li>200 FS Fins (as 3-2-1-full rhythm)<\/li>\n<li>2 x 100 FS Pull<\/li>\n<li>2 x 100 FS left down, right back<\/li>\n<li>5 x 50 Fin Kick<\/li>\n<li>200 BK Fins<\/li>\n<li>2 x 100 BK Pull<\/li>\n<li>2 x 100 BK Stroke count<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>4 x (25 FS build, 25 easy)<\/li>\n<li>4 x (25 BK Build, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Warm Up:\u00a0 500m Recovery:\u00a0 400m 2 x (50 Kick, 50 Swim, 50 Scull, 50 swim) EN-1: 1700 5 x 50 Fin Kick 200 FS Fins (as 3-2-1-full rhythm) 2 x 100 FS Pull 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5261\">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\/5261"}],"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=5261"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5261\/revisions"}],"predecessor-version":[{"id":5262,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5261\/revisions\/5262"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5261"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}