{"id":5511,"date":"2016-06-10T20:32:17","date_gmt":"2016-06-11T00:32:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5511"},"modified":"2016-06-13T22:30:58","modified_gmt":"2016-06-14T02:30:58","slug":"recovery-wk-3-4","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5511","title":{"rendered":"Recovery WK 3 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1<\/p>\n<ul>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>2 x 25 Scull<\/li>\n<li>4 x 100 FS Pull on 1:45 (2x Big Paddles)<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 50 FS kick on 1:30<\/li>\n<li>2 x 25 Scull<\/li>\n<li>4 x 100 FS on 1:45, swim 1:25<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 50 BK Kick on 1:15<\/li>\n<li>2 x 25 Scull<\/li>\n<\/ul>\n<p>EN-2:<\/p>\n<ul>\n<li>3\u00a0x 100 FS on 1:40 &#8211; act:\u00a0 1:23, 1:22, 1:20<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic Warm Up:\u00a0 500m EN-1 2 x 50 FS Kick on 1:30 2 x 25 Scull 4 x 100 FS Pull on 1:45 (2x Big Paddles) 2 x 100 BK on 2:00 2 x 50 FS kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5511\">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\/5511"}],"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=5511"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5511\/revisions"}],"predecessor-version":[{"id":5524,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5511\/revisions\/5524"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5511"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}