{"id":5556,"date":"2016-06-28T22:41:36","date_gmt":"2016-06-29T02:41:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5556"},"modified":"2016-06-29T17:18:49","modified_gmt":"2016-06-29T21:18:49","slug":"recovery-wk-6-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5556","title":{"rendered":"Recovery WK 6 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick: 1200 \/ 300<\/p>\n<ul>\n<li>50 FS Kick<\/li>\n<li>200 BK on 4:00<\/li>\n<li>50 FS Kick<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>50 FS Kick<\/li>\n<li>4 x 50 BK on 1:00<\/li>\n<li>50 BK Kick<\/li>\n<li>200 FS on 3:30<\/li>\n<li>50 BK Kick<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>50 BK Kick<\/li>\n<li>2 x 50 FS on 1:00<\/li>\n<li><em><span style=\"color: #ff0000;\">FIRE ALARM &#8211; Parking Lot Sunbathing Session to 12:59pm<\/span><\/em><\/li>\n<\/ul>\n<p><del>EN-2:<\/del><\/p>\n<ul>\n<li><del>5 x 100 FS on 1:40<\/del><\/li>\n<\/ul>\n<p><del>LAP:<\/del><\/p>\n<ul>\n<li><del>4 x (25 Fast, 25 easy) on 1:15<\/del><\/li>\n<\/ul>\n<p><del>Swim Down:\u00a0 200<\/del><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m EN-1 \/ Kick: 1200 \/ 300 50 FS Kick 200 BK on 4:00 50 FS Kick 2 x 100 BK on 2:00 50 FS Kick 4 x 50 BK on 1:00 50 BK Kick 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5556\">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\/5556"}],"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=5556"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5556\/revisions"}],"predecessor-version":[{"id":5558,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5556\/revisions\/5558"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5556"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}