{"id":6004,"date":"2017-04-19T10:12:16","date_gmt":"2017-04-19T14:12:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6004"},"modified":"2017-04-19T10:13:18","modified_gmt":"2017-04-19T14:13:18","slug":"nationals-scramble-wk-14-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6004","title":{"rendered":"Nationals &#8211; Scramble WK 1\/4 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2\/Kick:\u00a0 800\/200\/300<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 1x FS, 1x BK<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>3\u00a0x 100 BK on 2:00, 1-Fins<\/li>\n<li>4 x 50 BK on 1:15, desc 1-4<\/li>\n<li>2\u00a0x 50 FS Kick<\/li>\n<li>3\u00a0x 100 FS on 1:45, 1-Pull<\/li>\n<li>4 x 50 FS on 1:00, desc 1-4<\/li>\n<\/ul>\n<p>LAP: 200<\/p>\n<ul>\n<li>4 x (25 BK, 25 easy) on 1:15 &#8211; 2x Build, 2x Fast<\/li>\n<li>4 x (25 FS, 25 easy) on 1:15 &#8211; 2x Build, 2x Fast<\/li>\n<\/ul>\n<p>EN-2: 300<\/p>\n<ul>\n<li>6 x (50 IM seq) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m EN-1\/2\/Kick:\u00a0 800\/200\/300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 1x FS, 1x BK 2 x 50 BK Kick 3\u00a0x 100 BK on 2:00, 1-Fins 4 x 50 BK on 1:15, desc 1-4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6004\">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\/6004"}],"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=6004"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6004\/revisions"}],"predecessor-version":[{"id":6005,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6004\/revisions\/6005"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6004"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}