{"id":7073,"date":"2019-04-02T21:09:19","date_gmt":"2019-04-03T01:09:19","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7073"},"modified":"2019-04-02T21:24:44","modified_gmt":"2019-04-03T01:24:44","slug":"n-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7073","title":{"rendered":"Nationals &#8211; Race Prep WK 1\/6 &#8211; Wednesday"},"content":{"rendered":"<p>Recovery \/ Base Aerobic Session<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS<\/li>\n<\/ul>\n<p>Kick \/ EN-1:\u00a0 200 \/ 700 (150 recovery)<\/p>\n<ul>\n<li>4\u00a0x 50 Fin Kick on 1:00 2x FS, 2x BK<\/li>\n<li>50 easy<\/li>\n<li>4 x 100 BK on 2:00\u00a0 act:<\/li>\n<li>50 easy<\/li>\n<li>3\u00a0x 100 FS on 1:45\u00a0 act:<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Hypoxic:\u00a0 200<\/p>\n<ul>\n<li>5\u00a0x 50 FS with restricted breathing\u00a03,3\u00a02,3 2,2 1,2 1,1<\/li>\n<\/ul>\n<p>Blocks if Possible: 50<\/p>\n<ul>\n<li>4 x Dive \/ Breakout<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery \/ Base Aerobic Session Warm Up:\u00a0 550m Recovery:\u00a0 400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS Kick \/ EN-1:\u00a0 200 \/ 700 (150 recovery) 4\u00a0x 50 Fin Kick on 1:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7073\">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\/7073"}],"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=7073"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7073\/revisions"}],"predecessor-version":[{"id":7075,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7073\/revisions\/7075"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7073"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}