{"id":5342,"date":"2016-03-02T00:37:25","date_gmt":"2016-03-02T05:37:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5342"},"modified":"2016-03-02T20:32:07","modified_gmt":"2016-03-03T01:32:07","slug":"nationals-wk-68-specifics-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5342","title":{"rendered":"Nationals &#8211; WK 6\/8 Specifics &#8211; Wednesday"},"content":{"rendered":"<p>Aerobic Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a01200 \/ 300<\/p>\n<ul>\n<li>3\u00a0x 50 FS Kick<\/li>\n<li>6 x 100 FS (2x Pull, 2x Fins, 2x Full)<\/li>\n<li>3 x 50 BK Kick<\/li>\n<li>6 x 100 BK (2x Pull, 2x Fins, 2x Full)<\/li>\n<\/ul>\n<p>EN-2 \/ EN-3:\u00a0 500 \/ 200<\/p>\n<ul>\n<li><del>FS:\u00a0 2 x 50 Cruise &#8211; 50 Fast, 3 x 50 Cruise, 50 Fast on 1:00<\/del><\/li>\n<li>BK:\u00a0 2 x 50 Cruise &#8211; 50 Fast,\u00a02 x 50 Cruise, 50 Fast on 1:05<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>6 x (25 Fast, 25 easy)<\/li>\n<\/ul>\n<p><del>LA Tol Kick:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>2 x (25 Max kick, 50 easy)<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Session Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a01200 \/ 300 3\u00a0x 50 FS Kick 6 x 100 FS (2x Pull, 2x Fins, 2x Full) 3 x 50 BK Kick 6 x 100 BK (2x Pull, 2x Fins, 2x Full) EN-2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5342\">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\/5342"}],"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=5342"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5342\/revisions"}],"predecessor-version":[{"id":5346,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5342\/revisions\/5346"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5342"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}