{"id":5905,"date":"2017-01-19T11:20:40","date_gmt":"2017-01-19T16:20:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5905"},"modified":"2017-01-20T17:45:23","modified_gmt":"2017-01-20T22:45:23","slug":"nationals-specifics-wk-29-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5905","title":{"rendered":"Nationals &#8211; Specifics WK 2\/9 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery &#8211; Aerobic plus a little speed<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1200 \/ 300<\/p>\n<ul>\n<li>3 x 50 FS Fins Kick on 1:00<\/li>\n<li>6 x 100 FS on 1:45<br \/>\n&#8211; 2x Fins, 2x Pull, 2x Full<\/li>\n<li>3 x 50 BK Fins Kick on 1:00<\/li>\n<li>3\u00a0x 200 BK on 4:00<br \/>\n2x Fins, 1x\u00a0Full<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 250 \/ 250 Recovery<\/p>\n<ul>\n<li>50 FS Fast, 50 easy<\/li>\n<li>3 x (25 FS Fast, 25 easy)<\/li>\n<li>50 BK Fast, 50 easy<\/li>\n<li>3 x (25 Fast, 25 easy)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP Kick: 100 \/ 100 Recovery<\/p>\n<ul>\n<li>4 x (25 Fast Kick, 25 easy)<\/li>\n<\/ul>\n<p>Power:\u00a0 100<\/p>\n<ul>\n<li>5 <del>8<\/del> x Dive\/Breakout<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery &#8211; Aerobic plus a little speed Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 1200 \/ 300 3 x 50 FS Fins Kick on 1:00 6 x 100 FS on 1:45 &#8211; 2x Fins, 2x Pull, 2x Full &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5905\">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\/5905"}],"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=5905"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5905\/revisions"}],"predecessor-version":[{"id":5907,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5905\/revisions\/5907"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5905"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}