{"id":5491,"date":"2016-05-25T10:28:54","date_gmt":"2016-05-25T14:28:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5491"},"modified":"2016-05-25T22:58:35","modified_gmt":"2016-05-26T02:58:35","slug":"post-nationals-recovery-4","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5491","title":{"rendered":"Post Nationals Recovery"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick: 300 (50 easy)<\/p>\n<ul>\n<li>6 x 50 Fin Kick on 1:05<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1100\u00a0 (100 easy)<\/p>\n<ul>\n<li>2 x 25 BK on 30<\/li>\n<li>2 x 50 BK on 1:00<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>200 BK<\/li>\n<li>50 easy<\/li>\n<li>2 x 25\u00a0FS on 30<\/li>\n<li>2 x 50\u00a0FS on 1:00<\/li>\n<li>2 x 100\u00a0FS on 1:45<\/li>\n<li>200 Fs<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 easy)<\/p>\n<ul>\n<li>4 x (25 Build, 25 easy) 2x FS, 2x BK<\/li>\n<\/ul>\n<p>EN-2: 300<\/p>\n<ul>\n<li>3\u00a0x (100 as<br \/>\n&#8211; 25 Fast, 75\u00a0cruise<br \/>\n&#8211; 25\u00a0cruise &#8211; 25 Fast &#8211; 50\u00a0cruise<br \/>\n&#8211; 50\u00a0cruise &#8211; 25 Fast &#8211; 25 cruise<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Session Warm Up:\u00a0 500m Kick: 300 (50 easy) 6 x 50 Fin Kick on 1:05 50 easy EN-1:\u00a0 1100\u00a0 (100 easy) 2 x 25 BK on 30 2 x 50 BK on 1:00 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5491\">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\/5491"}],"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=5491"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5491\/revisions"}],"predecessor-version":[{"id":5494,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5491\/revisions\/5494"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5491"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}