{"id":6446,"date":"2018-05-01T10:23:40","date_gmt":"2018-05-01T14:23:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6446"},"modified":"2018-05-02T12:54:13","modified_gmt":"2018-05-02T16:54:13","slug":"technique-wk-4-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6446","title":{"rendered":"Technique WK 4 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon \u2013 Tri Group Coach session (12:00)<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<ul>\n<li>100 BK<\/li>\n<li>100 FS<\/li>\n<li>50 BR<\/li>\n<li>100 BK<\/li>\n<li>100 FS Drill<\/li>\n<li>50 FL\/BK Drill<\/li>\n<\/ul>\n<p>Kick \/ EN-1:<\/p>\n<ul>\n<li>4 x (50 Fin Kick, 100 Fin Swim) on 20 sec rest, 2x BK, 2x FS<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<\/ul>\n<p>Coached session:<\/p>\n<ul>\n<li>4 x 50 RAP\/LAP (Right Arm Power \/ Left Arm Power)<\/li>\n<li>2 x 50 Glide<\/li>\n<li>4 x 50 DPS Fins<\/li>\n<li>4 x 50 DPS<\/li>\n<li>2 x 100 hold stroke count<\/li>\n<li>1 x 50 Hold Stroke Count for time (15\/16 35s)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon \u2013 Tri Group Coach session (12:00) Warm Up:\u00a0 500 100 BK 100 FS 50 BR 100 BK 100 FS Drill 50 FL\/BK Drill Kick \/ EN-1: 4 x (50 Fin Kick, 100 Fin Swim) on 20 sec rest, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6446\">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\/6446"}],"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=6446"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6446\/revisions"}],"predecessor-version":[{"id":6449,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6446\/revisions\/6449"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6446"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}