{"id":6915,"date":"2019-03-05T22:31:18","date_gmt":"2019-03-06T03:31:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6915"},"modified":"2019-03-17T20:30:26","modified_gmt":"2019-03-18T00:30:26","slug":"nationals-specifics-wk-1113-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6915","title":{"rendered":"Nationals &#8211; Specifics WK 11\/14 &#8211; Wednesday"},"content":{"rendered":"<p>Base Aerobic \/ Recovery Session<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)<\/li>\n<\/ul>\n<p>EN-1\/Kick:\u00a0 800 \/ 400<\/p>\n<ul>\n<li>100 BK Fins Kick on 2:00<\/li>\n<li>2 x 50 BK Fins Kick on 1:00<\/li>\n<li>200 BK Fins<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>100 FS Fins Kick on 2:00<\/li>\n<li>2 x 50 FS Fins Kick on 1:00<\/li>\n<li>200 FS Pull<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>6 x (25 Fast mix, 25 easy mix) 3x BK, 3x FS<\/li>\n<\/ul>\n<p><del>Power:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>4 x Dive \/ Breakout<\/del><\/li>\n<\/ul>\n<p>Swim Down: 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Base Aerobic \/ Recovery Session Warm Up:\u00a0 550 Recovery:\u00a0 400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) EN-1\/Kick:\u00a0 800 \/ 400 100 BK Fins Kick on 2:00 2 x 50 BK Fins Kick on 1:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6915\">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\/6915"}],"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=6915"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6915\/revisions"}],"predecessor-version":[{"id":6995,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6915\/revisions\/6995"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6915"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6915"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6915"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}