{"id":6857,"date":"2019-01-31T09:46:59","date_gmt":"2019-01-31T14:46:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6857"},"modified":"2019-01-31T10:17:56","modified_gmt":"2019-01-31T15:17:56","slug":"nationals-specifics-wk-613-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6857","title":{"rendered":"Nationals &#8211; Specifics WK 6\/13 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; continued recovery sessions<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick \/ EN-1 \/ EN-2: 500 \/ 800 \/ 400<\/p>\n<ul>\n<li>100 BK Fins Kick on 20 sec<\/li>\n<li>50 BK Fins Kick on 15 sec<\/li>\n<li>2 x 25 BK Fins Kick on 10 sec<\/li>\n<li>200 BK Fins on 3:45<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>4 x 50 BK on 1:05<\/li>\n<li>100 FS Fins Kick on 20 sec<\/li>\n<li>50 FS Fins Kick on 15 sec<\/li>\n<li>2 x 25 FS Fins Kick on 10 sec<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>2 x 50 BR Kick on 1:20<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100<\/p>\n<ul>\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>Borden Noon &#8211; continued recovery sessions Warm Up:\u00a0 500m Kick \/ EN-1 \/ EN-2: 500 \/ 800 \/ 400 100 BK Fins Kick on 20 sec 50 BK Fins Kick on 15 sec 2 x 25 BK Fins Kick on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6857\">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\/6857"}],"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=6857"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6857\/revisions"}],"predecessor-version":[{"id":6860,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6857\/revisions\/6860"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6857"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}