{"id":5292,"date":"2016-02-15T10:04:14","date_gmt":"2016-02-15T15:04:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5292"},"modified":"2016-02-15T10:18:39","modified_gmt":"2016-02-15T15:18:39","slug":"nationals-wk-48-specifics-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5292","title":{"rendered":"Nationals &#8211; WK 4\/8 Specifics &#8211; Monday"},"content":{"rendered":"<p>Family Day Workout &#8211; easing back in after 3 days off<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ EN-2 \/ Kick \/ Recovery \/ LAP:\u00a0 1000\/\u00a0400 \/ 500 \/ 100 \/ 100<\/p>\n<ul>\n<li>2 x 50 FS Fin Kick<\/li>\n<li>200 FS Fins<\/li>\n<li>50 FS Kick<\/li>\n<li>100 FS Pull, 2 x 100 FS<\/li>\n<li>50 FS Kick<\/li>\n<li>4 x 50 FS, desc by 1 sec each<\/li>\n<li>2 x (25 FS Kick, 25 FS Sprint, 25 recovery)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>2 x 50 BK Fins Kick<\/li>\n<li>200 BK Fins<\/li>\n<li>50 BK Kick<\/li>\n<li>100 BK Pull, 2\u00a0x 100 BK<\/li>\n<li>50 BK Kick<\/li>\n<li>4 x 50 BK, desc by 1 sec each<\/li>\n<li>2 x (25 BK Kick, 25 BK Sprint, 25 recovery)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Family Day Workout &#8211; easing back in after 3 days off Warm Up:\u00a0 500m EN-1 \/ EN-2 \/ Kick \/ Recovery \/ LAP:\u00a0 1000\/\u00a0400 \/ 500 \/ 100 \/ 100 2 x 50 FS Fin Kick 200 FS Fins 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5292\">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\/5292"}],"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=5292"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5292\/revisions"}],"predecessor-version":[{"id":5294,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5292\/revisions\/5294"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5292"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}