{"id":6577,"date":"2018-09-21T10:00:55","date_gmt":"2018-09-21T14:00:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6577"},"modified":"2018-09-23T20:00:05","modified_gmt":"2018-09-24T00:00:05","slug":"specifics-wk-1010-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6577","title":{"rendered":"Specifics &#8211; WK 10\/10 &#8211; Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1\/Kick:\u00a0 700m \/ 300m<\/p>\n<ul>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>200 FS Pull<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>200 BK<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>3 x 100 IM<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>200 FS on 3:30<\/li>\n<li>2\u00a0x 100 FS on 1:45, swim &lt;1:30 (act:\u00a0)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150m<\/p>\n<ul>\n<li>3 x (50 FS Fast min time\/stroke, 50 easy)<\/li>\n<\/ul>\n<p>EN-3: 500<\/p>\n<ul>\n<li>5 x 50 FS Fast on 55, swim &lt;=40<\/li>\n<li>100 easy<\/li>\n<li>5 x 50 FS Fast on 55, swim &lt;=40<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\n<li>4\u00a0x 25 FS Fast on 30sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m EN-1\/Kick:\u00a0 700m \/ 300m 2 x 50 FS Kick on 1:30 200 FS Pull 2 x 50 BK Kick on 1:30 200 BK 2 x 50 BR Kick 3 x 100 IM 50 easy EN-2:\u00a0 400m 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6577\">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\/6577"}],"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=6577"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6577\/revisions"}],"predecessor-version":[{"id":6581,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6577\/revisions\/6581"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6577"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6577"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6577"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}