{"id":6450,"date":"2018-05-03T10:20:24","date_gmt":"2018-05-03T14:20:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6450"},"modified":"2018-05-04T00:59:50","modified_gmt":"2018-05-04T04:59:50","slug":"technique-wk-4-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6450","title":{"rendered":"Technique WK 4 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Mixed session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/Kick: 1200\/ 300<\/p>\n<ul>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>200 FS Fins on 3:15<\/li>\n<li>100 FS Fins on 1:45<\/li>\n<li>2\u00a0x 50 FS on 1:00<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>2 x 100 FS Pull 1:45<\/li>\n<li>2 x 50 FS on 1:00<\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>4 x 100 FS on 1:45\u00a0 (act:\u00a0 1:26, 1:25, 1:24, 1:23)<\/li>\n<li>100 BK on 2:00<\/li>\n<\/ul>\n<p>EN-2: 300<\/p>\n<ul>\n<li>100 FS Fins\/Paddles DPS act: 1:09<\/li>\n<li>50 BK easy<\/li>\n<li>2\u00a0x 50 FS Fins\/Paddles DPS,\u00a0on 1:30 Aim for 13\/14 strokes, 32<\/li>\n<li>50 BK easy<\/li>\n<li>2\u00a0x 25 FS Fins\/Paddles DPS,\u00a0on 1:30 Aim for 13 strokes, 15s or under<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Mixed session Warm Up:\u00a0 500m EN-1\/Kick: 1200\/ 300 2 x 50 FS Kick on 1:30 200 FS Fins on 3:15 100 FS Fins on 1:45 2\u00a0x 50 FS on 1:00 100 BK on 2:00 2 x 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6450\">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\/6450"}],"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=6450"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6450\/revisions"}],"predecessor-version":[{"id":6453,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6450\/revisions\/6453"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6450"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}