{"id":6363,"date":"2018-03-20T10:20:41","date_gmt":"2018-03-20T14:20:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6363"},"modified":"2018-03-20T23:11:18","modified_gmt":"2018-03-21T03:11:18","slug":"sprint-season-specifics-wk-99-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6363","title":{"rendered":"Sprint Season &#8211; Specifics WK 9\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Broken Swim @ Lactic session<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1\/Kick:<\/p>\n<ul>\n<li>3 x 100 BK Fins<\/li>\n<li>50 BK Kick<\/li>\n<li>50 Scull<\/li>\n<li>3 x 100 BK<\/li>\n<li>2 x BK Kick<\/li>\n<li>3 x 100 FS Pull<\/li>\n<li>50 FS Kick<\/li>\n<li>50 Scull<\/li>\n<li>3 x 100 FS<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LaTol: 200 \/ 400 Recovery<\/p>\n<ul>\n<li>1 <del>2<\/del> x (50 BK Fast on 1:00, 2 x 50 BK on 1:15 recovery)<\/li>\n<li>1 <del>2<\/del> x (50 FS Fast on 1:00, 2 x 50 FS on 1:00 recovery)<\/li>\n<\/ul>\n<p><del>LAP:\u00a0 100 \/ 300 Recovery<\/del><\/p>\n<ul>\n<li><del>2 x (25 BK Fast, 50 recovery)<\/del><\/li>\n<li><del>2 x (25 FS Fast, 50 recovery)<\/del><\/li>\n<\/ul>\n<p>Dives\/Breakout<\/p>\n<ul>\n<li>3 x as FL, BR, FS<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Broken Swim @ Lactic session Warm Up:\u00a0 500 EN-1\/Kick: 3 x 100 BK Fins 50 BK Kick 50 Scull 3 x 100 BK 2 x BK Kick 3 x 100 FS Pull 50 FS Kick 50 Scull &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6363\">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\/6363"}],"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=6363"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6363\/revisions"}],"predecessor-version":[{"id":6366,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6363\/revisions\/6366"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6363"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}