{"id":5515,"date":"2016-06-13T10:02:18","date_gmt":"2016-06-13T14:02:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5515"},"modified":"2016-06-13T22:31:26","modified_gmt":"2016-06-14T02:31:26","slug":"recovery-wk-4","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5515","title":{"rendered":"Recovery WK 4 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Recovery:\u00a0 450m<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick, 50 swim)<\/li>\n<li>3\u00a0x (25 Scull with kick, 25 swim)<\/li>\n<\/ul>\n<p>EN-1\u00a0\/Kick: 1000m \/ 200 \/ (200 Recovery<\/p>\n<ul>\n<li>2 x 50 FS Kick<\/li>\n<li>5 x 100 FS Pull\u00a0on 1:45<\/li>\n<li>100 BK<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>5 x 100 FS on 1:45 (1:27s)<\/li>\n<li>100 BK<\/li>\n<\/ul>\n<p>EN-2: 400m (200m recovery)<\/p>\n<ul>\n<li>4 x 100 FS on 1:40 (1:25, 1:25, 1:25, 1:21)<\/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 Warm Up:\u00a0 500m Recovery:\u00a0 450m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 3\u00a0x (25 Scull with kick, 25 swim) EN-1\u00a0\/Kick: 1000m \/ 200 \/ (200 Recovery 2 x 50 FS Kick 5 x 100 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5515\">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\/5515"}],"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=5515"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5515\/revisions"}],"predecessor-version":[{"id":5526,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5515\/revisions\/5526"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5515"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}