{"id":6803,"date":"2018-12-23T23:21:43","date_gmt":"2018-12-24T04:21:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6803"},"modified":"2018-12-23T23:21:43","modified_gmt":"2018-12-24T04:21:43","slug":"nationals-specifics-wk-113-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6803","title":{"rendered":"Nationals &#8211; Specifics &#8211; WK 1\/13 &#8211; Sunday"},"content":{"rendered":"<p>Collingwood Mixed session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 600m<\/p>\n<ul>\n<li>100 FS Fins Kick<\/li>\n<li>2 x 50 FS Fins Kick<\/li>\n<li>100 BK Fins Kick<\/li>\n<li>2 x 50 BK Fins Kick<\/li>\n<li>100 BR Kick<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0 400<\/p>\n<ul>\n<li>2 x 100 FS Pull, alt breathing on 1:45<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<\/ul>\n<p>EN-1\/2: 500<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, desc 1-5 by length<\/li>\n<li>50 easy<\/li>\n<li>5 x 50 BK on 1:05, desc 1-5 by stroke rate<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>3 x (25 strong kick, 25 Fast Swim, 25 easy) 1x BK, 2x FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Mixed session Warm Up:\u00a0 500m Kick:\u00a0 600m 100 FS Fins Kick 2 x 50 FS Fins Kick 100 BK Fins Kick 2 x 50 BK Fins Kick 100 BR Kick 2 x 50 BR Kick 50 easy EN-1:\u00a0 400 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6803\">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\/6803"}],"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=6803"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6803\/revisions"}],"predecessor-version":[{"id":6804,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6803\/revisions\/6804"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6803"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}