{"id":5871,"date":"2017-01-09T00:45:52","date_gmt":"2017-01-09T05:45:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5871"},"modified":"2017-01-09T23:24:59","modified_gmt":"2017-01-10T04:24:59","slug":"nationals-specifics-wk-19-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5871","title":{"rendered":"Nationals &#8211; Specifics WK 1\/9 &#8211; Monday"},"content":{"rendered":"<p>Borden 11:30-1:00 Aerobic Mix<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick: 800 \/ 300<\/p>\n<ul>\n<li>50 FS Kick on 1:30<\/li>\n<li>200 BK on 3:45<\/li>\n<li>200 FS on 3:30<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>2\u00a0x 100 BK on 2:00<\/li>\n<li>50 BK Kick on 1:15<\/li>\n<li>2\u00a0x 100 FS on 1:45<\/li>\n<li>2 x 50 BK Kick on 1:15<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 \/ 250 recovery<\/p>\n<ul>\n<li>2\u00a0x (50 Fast, 50 easy)<br \/>\n1x BK ~40, 1x FS ~37<\/li>\n<li>2 x (25 Fast, 25 easy) on 1:30 &#8211; 1x BK, 1x FS<\/li>\n<li>2 x (25 Fast Kick, 25 easy) &#8211; 1x BK, 1x FS<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Power: 100<\/p>\n<ul>\n<li>4 x\u00a0Deck run \/ Wall start Dive\u00a0breakout<\/li>\n<li>4 x Block Dive \/ Breakout<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden 11:30-1:00 Aerobic Mix Warm Up:\u00a0 500m EN-1 \/ Kick: 800 \/ 300 50 FS Kick on 1:30 200 BK on 3:45 200 FS on 3:30 2 x 50 FS Kick on 1:30 2\u00a0x 100 BK on 2:00 50 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5871\">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\/5871"}],"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=5871"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5871\/revisions"}],"predecessor-version":[{"id":5876,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5871\/revisions\/5876"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5871"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5871"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}