{"id":6875,"date":"2019-02-07T19:43:59","date_gmt":"2019-02-08T00:43:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6875"},"modified":"2019-02-07T19:57:12","modified_gmt":"2019-02-08T00:57:12","slug":"nationals-specifics-wk-713-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6875","title":{"rendered":"Nationals &#8211; Specifics WK 7\/13 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 650m<\/p>\n<p>Kick \/ EN-1 \/ EN-2:\u00a0 500 \/ 800 \/ 400 \/ 100 Recovery<\/p>\n<ul>\n<li>200 FS Fin Kick<\/li>\n<li>3 x 50\u00a0FS Fin\u00a0Kick on 1:00<\/li>\n<li>4 x 100 BK on 2:00<\/li>\n<li>4\u00a0x 50 BK on 1:05, desc 1-4 (act:\u00a0 49-45)<\/li>\n<li>50 easy<\/li>\n<li>100\u00a0BK Fin\u00a0Kick<\/li>\n<li>3 x 50 BK Fin Kick on 1:00<\/li>\n<li>4 x 100 FS Pull on 1:45\u00a0 (act:\u00a0 all 1:25)<\/li>\n<li>4x 50 FS on 1:00, desc 1-4 (act:\u00a0 43-39)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 300 \/ 300 Recovery<\/p>\n<ul>\n<li>2\u00a0x\u00a0\u00a0[<br \/>\n&#8211; 2 x (25 easy, 25 Fast),<br \/>\n&#8211; 2 x (12.5 easy, 25 Fast, 12.5 easy),<br \/>\n&#8211; 2 x (25 Fast, 25 easy)<br \/>\n]<br \/>\n&#8230; 1x BK, 1x FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 650m Kick \/ EN-1 \/ EN-2:\u00a0 500 \/ 800 \/ 400 \/ 100 Recovery 200 FS Fin Kick 3 x 50\u00a0FS Fin\u00a0Kick on 1:00 4 x 100 BK on 2:00 4\u00a0x 50 BK on 1:05, desc &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6875\">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\/6875"}],"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=6875"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6875\/revisions"}],"predecessor-version":[{"id":6879,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6875\/revisions\/6879"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6875"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}