{"id":6491,"date":"2018-07-24T23:03:47","date_gmt":"2018-07-25T03:03:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6491"},"modified":"2018-07-24T23:03:47","modified_gmt":"2018-07-25T03:03:47","slug":"specifics-wk-210-wednesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6491","title":{"rendered":"Specifics &#8211; WK 2\/10 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 700 \/ 300 \/ 50 recov<\/p>\n<ul>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>6\u00a0x 50 IM seq on 1:05<\/li>\n<li>2 x 50 BR Kick\u00a0 on 1:30<\/li>\n<li>2 x 100 FS Pull on 1:45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 300 \/ 50 recov<\/p>\n<ul>\n<li>6 x 50 FS on 1:00, swim 40<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 500 \/ 100 recov<\/p>\n<ul>\n<li>5 x 100 FS on 1:45, swim 1:25<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 \/ 200 recov<\/p>\n<ul>\n<li>2 x (50 FS Fins\/Paddles for min Stroke\/Time, 50 easy)<\/li>\n<li>4 x (25 Fast, 25 Easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 700 \/ 300 \/ 50 recov 2 x 50 FS Kick on 1:30 2 x 100 BK on 2:00 2 x 50 BK Kick on 1:30 6\u00a0x 50 IM seq on 1:05 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6491\">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\/6491"}],"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=6491"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6491\/revisions"}],"predecessor-version":[{"id":6492,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6491\/revisions\/6492"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6491"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}