{"id":6476,"date":"2018-07-23T00:34:56","date_gmt":"2018-07-23T04:34:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6476"},"modified":"2018-07-24T00:18:45","modified_gmt":"2018-07-24T04:18:45","slug":"specifics-wk-210-monday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6476","title":{"rendered":"Specifics &#8211; WK 2\/10 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 400m<\/p>\n<ul>\n<li>8\u00a0x 50m Kick mix \u00a0&#8211; 2x FS Fins, 2x BK Fins, 2x BR, 1x FS, 1x BK<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1200m<\/p>\n<ul>\n<li>400 FS Fins, every 4th length BK<\/li>\n<li>4\u00a0x 100 BK on 2:00 (act:\u00a0 1:39, 1:40, 1:40, 1:40)<\/li>\n<li>4\u00a0x 100 IM on 2:00 (act:\u00a0 1:39, 1:41, 1:40, 1:40)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 600m \/ 100<\/p>\n<ul>\n<li>3x <del>6x<\/del> 100 FS Pull\u00a0on 1:45, swim 1:29 (act:\u00a0 1:27, 1:28, 1:28)<\/li>\n<li><del>100 BK Recovery<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200m \/ 100<\/del><\/p>\n<ul>\n<li><del>2\u00a0x 50\u00a0FS Fins\/Paddles for min Stroke\/time<\/del><\/li>\n<li><del>4 x (25\u00a0Fast, 25 easy) on 1:15<\/del><\/li>\n<\/ul>\n<p>Swim Down: 100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m Kick:\u00a0 400m 8\u00a0x 50m Kick mix \u00a0&#8211; 2x FS Fins, 2x BK Fins, 2x BR, 1x FS, 1x BK 50 easy EN-1:\u00a0 1200m 400 FS Fins, every 4th length BK 4\u00a0x 100 BK on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6476\">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\/6476"}],"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=6476"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6476\/revisions"}],"predecessor-version":[{"id":6482,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6476\/revisions\/6482"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6476"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}