{"id":7011,"date":"2019-03-20T23:46:34","date_gmt":"2019-03-21T03:46:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7011"},"modified":"2019-03-21T23:11:21","modified_gmt":"2019-03-22T03:11:21","slug":"thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7011","title":{"rendered":"Nationals &#8211; Specifics WK 13\/14 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>EN-1\/EN-2\/Kick:\u00a0 600 \/ 300 \/\u00a0400\u00a0 (100 Recov)<\/p>\n<ul>\n<li>4 x 50 BK Fin Kick on 1:00<\/li>\n<li>200 BK Fins<\/li>\n<li>100 BK on 2:00<\/li>\n<li>3 x 50 BK on 1:05, desc 1-3\u00a0\u00a0 act:\u00a0 51 49 47<\/li>\n<li>50 easy<\/li>\n<li>4\u00a0x 50 FS Fins Kick on 1:00<\/li>\n<li>200 FS Fins<\/li>\n<li>100 FS on 1:45<\/li>\n<li>3 x 50 FS on 1:00, desc 1-3 act:\u00a0 43 41 40<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 (200 Recov)<\/p>\n<ul>\n<li>2\u00a0x (50 BK Fast on 1:00, 50 easy on 1:15)\u00a0 act: 43 43<\/li>\n<li>50 easy<\/li>\n<li>3 x (50 FS Fast on 1:00, 50 easy on 1:15)\u00a0 act: 38 35<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LA Tol:\u00a0 100 (200 Recov)<\/p>\n<ul>\n<li>2 x 25 BK Fast on 35\u00a0 act: 19 21<\/li>\n<li>100 easy<\/li>\n<li>2 x 25 FS Fast on 30\u00a0 act: 16 18<\/li>\n<li>100 easy<\/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:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 550m EN-1\/EN-2\/Kick:\u00a0 600 \/ 300 \/\u00a0400\u00a0 (100 Recov) 4 x 50 BK Fin Kick on 1:00 200 BK Fins 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3\u00a0\u00a0 act:\u00a0 51 49 47 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7011\">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\/7011"}],"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=7011"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7011\/revisions"}],"predecessor-version":[{"id":7017,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7011\/revisions\/7017"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7011"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}