{"id":7028,"date":"2019-03-24T22:24:45","date_gmt":"2019-03-25T02:24:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7028"},"modified":"2019-03-28T19:33:11","modified_gmt":"2019-03-28T23:33:11","slug":"nationals-specifics-wk-1414-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7028","title":{"rendered":"Nationals &#8211; Specifics WK 14\/14 &#8211; Thursday"},"content":{"rendered":"<p>Recovery Week &#8211; FS Kick Day<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>Kick \/ EN-1:\u00a0 300 \/ 400\u00a0 (50 Recovery)<\/p>\n<ul>\n<li>6 x 50 Fin Kick (3x BK, 3x FS)<\/li>\n<li>2 x 100 BK on 2:00\u00a0 act:\u00a0\u00a0 1:37, 1:36<\/li>\n<li>2 x 100 FS on 1:45\u00a0 act:\u00a0 1:25, 1:24<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP \/ La Tol:\u00a0 200 \/ 100\u00a0 (500 Recovery)<\/p>\n<ul>\n<li>2 x (25 BK Build, 25 easy)<\/li>\n<li>50 BK Fast, 100 easy\u00a0 act:\u00a0 38<\/li>\n<li>2 x (25 BK Fast 25 easy)\u00a0 act:\u00a0 18, 18<\/li>\n<li>50 easy<\/li>\n<li>2 x (25 FS Build, 25 easy)<\/li>\n<li>50 FS Fast, 100 easy act:\u00a0 34<\/li>\n<li>2 x (25 FS Fast, 25 easy)\u00a0 act:\u00a0 15, 14.5<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP Kick FS:\u00a0 50\u00a0 (50 Recovery)<\/p>\n<ul>\n<li>2 x (25 FS Fast Kick, 25 easy)\u00a0 act:\u00a0 27, 27<\/li>\n<\/ul>\n<p>LaTol Kick FS:\u00a0 100\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>1\u00a0x (50\u00a0FS Max Kick, 100 easy)\u00a0 act:\u00a0 59<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Week &#8211; FS Kick Day Warm Up:\u00a0 550 Kick \/ EN-1:\u00a0 300 \/ 400\u00a0 (50 Recovery) 6 x 50 Fin Kick (3x BK, 3x FS) 2 x 100 BK on 2:00\u00a0 act:\u00a0\u00a0 1:37, 1:36 2 x 100 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7028\">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\/7028"}],"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=7028"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7028\/revisions"}],"predecessor-version":[{"id":7057,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7028\/revisions\/7057"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7028"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}