{"id":5467,"date":"2016-05-12T19:15:09","date_gmt":"2016-05-12T23:15:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5467"},"modified":"2016-05-12T19:15:09","modified_gmt":"2016-05-12T23:15:09","slug":"nationals-wk-34-season-salvage-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5467","title":{"rendered":"Nationals &#8211; WK 3\/4 Season Salvage &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Swim<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Main Set:<\/p>\n<ul>\n<li>100 Kick<\/li>\n<li>200 FS Pull<\/li>\n<li>200 FS<\/li>\n<li>50 Kick<\/li>\n<li>200 BK Fins<\/li>\n<li>200 BK<\/li>\n<li>2 x 100 FS Pull<\/li>\n<li>2 x 100 FS<\/li>\n<li>50 Kick<\/li>\n<li>2 x 100 BK Fins<\/li>\n<li>2 x 100 BK<\/li>\n<li>25 Kick, 50 swim, 25 kick, 50 swim<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Swim Warm Up:\u00a0 500m Main Set: 100 Kick 200 FS Pull 200 FS 50 Kick 200 BK Fins 200 BK 2 x 100 FS Pull 2 x 100 FS 50 Kick 2 x 100 BK Fins &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5467\">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\/5467"}],"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=5467"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5467\/revisions"}],"predecessor-version":[{"id":5468,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5467\/revisions\/5468"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5467"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}