{"id":6508,"date":"2018-08-07T11:21:32","date_gmt":"2018-08-07T15:21:32","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6508"},"modified":"2018-08-07T11:21:32","modified_gmt":"2018-08-07T15:21:32","slug":"specifics-wk-410-tuesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6508","title":{"rendered":"Specifics &#8211; WK 4\/10 &#8211; Tuesday"},"content":{"rendered":"<p>Collingwood Noon<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 600 \/ 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>2\u00a0x 100 IM seq on 2:00<\/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>4\u00a0x 50 FS on 55, swim 40<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 250 \/ 250 recov<\/p>\n<ul>\n<li>3\u00a0x (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","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 600 \/ 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 2\u00a0x 100 IM seq on 2:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6508\">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\/6508"}],"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=6508"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6508\/revisions"}],"predecessor-version":[{"id":6509,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6508\/revisions\/6509"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6508"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}