{"id":7008,"date":"2019-03-20T00:21:44","date_gmt":"2019-03-20T04:21:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7008"},"modified":"2019-03-20T16:49:46","modified_gmt":"2019-03-20T20:49:46","slug":"nationals-specifics-wk-1314-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7008","title":{"rendered":"Nationals &#8211; Specifics WK 13\/14 &#8211; Wednesday"},"content":{"rendered":"<p>Took a Rest Day<\/p>\n<p><del>Warm Up:\u00a0 550<\/del><\/p>\n<p><del>Kick:\u00a0 400<\/del><\/p>\n<ul>\n<li><del>100 BK Fin Kick on 2:00<\/del><\/li>\n<li><del>2 x 50 BK Fin Kick on 1:00<\/del><\/li>\n<li><del>100 FS Fin Kick on 2:00<\/del><\/li>\n<li><del>2 x 50 FS Fin Kick on 1:00<\/del><\/li>\n<\/ul>\n<p><del>EN-1:\u00a0 1200<\/del><\/p>\n<ul>\n<li><del>200 BK Fins<\/del><\/li>\n<li><del>200 FS Fins<\/del><\/li>\n<li><del>2 x 100 BK<\/del><\/li>\n<li><del>2 x 100 FS Pull<\/del><\/li>\n<li><del>4 x 50 BK<\/del><\/li>\n<li><del>4 x 50 FS<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200<\/del><\/p>\n<ul>\n<li><del>2 x (50 BK Fast, 50 easy)<\/del><\/li>\n<li><del>2 x (50 FS Fast, 50 easy)<\/del><\/li>\n<\/ul>\n<p><del>Hypoxic:\u00a0 250<\/del><\/p>\n<ul>\n<li><del>5 x 50 FS with breathing 3,3 2,3 2,2 1,2 1,1<\/del><\/li>\n<\/ul>\n<p><del>Swim Down:\u00a0 200<\/del><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Took a Rest Day Warm Up:\u00a0 550 Kick:\u00a0 400 100 BK Fin Kick on 2:00 2 x 50 BK Fin Kick on 1:00 100 FS Fin Kick on 2:00 2 x 50 FS Fin Kick on 1:00 EN-1:\u00a0 1200 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7008\">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\/7008"}],"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=7008"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7008\/revisions"}],"predecessor-version":[{"id":7010,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7008\/revisions\/7010"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7008"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}