{"id":6848,"date":"2019-01-28T10:24:37","date_gmt":"2019-01-28T15:24:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6848"},"modified":"2019-01-28T20:25:56","modified_gmt":"2019-01-29T01:25:56","slug":"6848","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6848","title":{"rendered":"Nationals &#8211; Specifics WK 6\/13 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon &#8211; easing back in session<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>Kick \/ EN-1 \/ EN-2: 750 \/ 900 \/ 500 \/ 150 recov<\/p>\n<ul>\n<li>100 BK Fin kick<\/li>\n<li>3 x 50 BK Fin kick<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>5 x 50 BK on 1:05, desc 1-5<\/li>\n<li>50 easy<\/li>\n<li>100 FS Fin kick,<\/li>\n<li>3 x 50 FS Fin kick<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<li>5 x 50 FS on 1:00, desc 1-5<\/li>\n<li>50 easy<\/li>\n<li>3 x 50 BR kick<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; easing back in session Warm Up:\u00a0 550 Kick \/ EN-1 \/ EN-2: 750 \/ 900 \/ 500 \/ 150 recov 100 BK Fin kick 3 x 50 BK Fin kick 50 easy 3 x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6848\">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\/6848"}],"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=6848"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6848\/revisions"}],"predecessor-version":[{"id":6852,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6848\/revisions\/6852"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6848"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}