{"id":5559,"date":"2016-07-01T17:25:51","date_gmt":"2016-07-01T21:25:51","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5559"},"modified":"2016-07-01T21:28:40","modified_gmt":"2016-07-02T01:28:40","slug":"recovery-wk-6-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5559","title":{"rendered":"Recovery WK 6 &#8211; Friday"},"content":{"rendered":"<p>Happy Canada Day!<\/p>\n<p>Collingwood late morning session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ Kick \/ Recovery:\u00a0 1000 \/ 300 \/ 200<\/p>\n<ul>\n<li>2 x 50 FS kick on 1:30<\/li>\n<li>300 FS Pull on 5:00<\/li>\n<li>200 FS Fins on 3:30<\/li>\n<li>100 BK<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>200 FS Fins on 3:30<\/li>\n<li>100 FS on 1:45<\/li>\n<li>100 BK<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m \/ 100<\/p>\n<ul>\n<li>5 x 100 FS on 1:40<\/li>\n<li>100 BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 250<\/p>\n<ul>\n<li>5 x 50 FS on 1:30, sum Stroke Count + time (best 67)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400<\/p>\n<ul>\n<li>200 BK<\/li>\n<li>200 FS Pul<\/li>\n<\/ul>\n<p>Total:\u00a0 3350m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Happy Canada Day! Collingwood late morning session Warm Up:\u00a0 600m EN-1 \/ Kick \/ Recovery:\u00a0 1000 \/ 300 \/ 200 2 x 50 FS kick on 1:30 300 FS Pull on 5:00 200 FS Fins on 3:30 100 BK 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5559\">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\/5559"}],"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=5559"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5559\/revisions"}],"predecessor-version":[{"id":5562,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5559\/revisions\/5562"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5559"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}