{"id":6892,"date":"2019-02-26T10:22:35","date_gmt":"2019-02-26T15:22:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6892"},"modified":"2019-03-17T20:29:29","modified_gmt":"2019-03-18T00:29:29","slug":"nationals-3","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6892","title":{"rendered":"Nationals &#8211; Specifics WK 10\/14 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; recovery<\/p>\n<p>Warm Up:\u00a0 650m<\/p>\n<p>Kick \/ EN-1 \/ EN-2 \/ LAP:\u00a0 500 \/ 800 \/ 400 \/ 200 \/ 100 Recovery<\/p>\n<ul>\n<li>4\u00a0x 50\u00a0FS Fin\u00a0Kick on 1:00<\/li>\n<li>4\u00a0x 100 BK on 2:00<\/li>\n<li>50 easy<\/li>\n<li>4\u00a0x 50 BK on 1:05, desc 1-4<\/li>\n<li>50 easy<\/li>\n<li>4 x (25 BK Fast, 25 easy) on 1:15<\/li>\n<li>50 easy<\/li>\n<li>4\u00a0x 50 BK Fin Kick on 1:00<\/li>\n<li>4\u00a0x 100 FS Pull on 1:45<\/li>\n<li>50 easy<\/li>\n<li>4x 50 FS on 1:00, desc 1-4<\/li>\n<li>50 easy<\/li>\n<li>4 x (25 FS Fast, 25 easy)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; recovery Warm Up:\u00a0 650m Kick \/ EN-1 \/ EN-2 \/ LAP:\u00a0 500 \/ 800 \/ 400 \/ 200 \/ 100 Recovery 4\u00a0x 50\u00a0FS Fin\u00a0Kick on 1:00 4\u00a0x 100 BK on 2:00 50 easy 4\u00a0x 50 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6892\">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\/6892"}],"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=6892"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6892\/revisions"}],"predecessor-version":[{"id":6990,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6892\/revisions\/6990"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6892"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}