{"id":5527,"date":"2016-06-16T11:38:08","date_gmt":"2016-06-16T15:38:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5527"},"modified":"2016-06-17T10:10:30","modified_gmt":"2016-06-17T14:10:30","slug":"recovery-wk-4-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5527","title":{"rendered":"Recovery WK 4 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:<\/p>\n<ul>\n<li>3\u00a0x 50 Fin Kick<\/li>\n<\/ul>\n<p>EN-1 \/ Kick: 1350 \/ 150<\/p>\n<ul>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS Fins on 15-20 sec rest<\/li>\n<li>1o0 FS<\/li>\n<li>50 easy<\/li>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS Pull on 15-20 sec rest<\/li>\n<li>100 FS<\/li>\n<li>50 easy<\/li>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS on 15-20 sec rest<\/li>\n<li>100 FS<\/li>\n<\/ul>\n<p>Recovery:\u00a0 200 BK<\/p>\n<p>EN-2: 300<\/p>\n<ul>\n<li>300 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic Warm Up:\u00a0 500m Kick: 3\u00a0x 50 Fin Kick EN-1 \/ Kick: 1350 \/ 150 50 FS Kick 2 x 200 FS Fins on 15-20 sec rest 1o0 FS 50 easy 50 FS Kick 2 x 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5527\">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\/5527"}],"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=5527"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5527\/revisions"}],"predecessor-version":[{"id":5533,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5527\/revisions\/5533"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5527"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}