{"id":8094,"date":"2019-11-13T08:55:55","date_gmt":"2019-11-13T13:55:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8094"},"modified":"2019-11-13T09:24:00","modified_gmt":"2019-11-13T14:24:00","slug":"recovery-wk-22-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8094","title":{"rendered":"Recovery &#8211; WK 2\/2 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon + weights<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>Recovery:\u00a0 400m<\/p>\n<ul>\n<li>2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)\u00a0 1x FS, 1x BK<\/li>\n<\/ul>\n<p>EN-1 \/ Kick:\u00a0 1500 \/ 350<\/p>\n<ul>\n<li>400 FS Fins\u00a0with every 4th length BK<\/li>\n<li>2 x 25 BK on 35 sec<\/li>\n<li>2 x 50 BK on 1:10<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>200 BK<\/li>\n<li>4 x 50 Fin Kick on 1:00<\/li>\n<li>2 x 25 FS Pull\u00a0on 30 sec<\/li>\n<li>2 x 50 FS Pull on 1:00<\/li>\n<li>2 x 100 FS Pull\u00a0on 1:45<\/li>\n<li>200 FS Pull<\/li>\n<li>4\u00a0x 50\u00a0Kick on 1:30<\/li>\n<\/ul>\n<p>LAP:\u00a0 50<\/p>\n<ul>\n<li>2 x (25 FS min time \/ min stroke, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon + weights Warm Up:\u00a0 550m Recovery:\u00a0 400m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)\u00a0 1x FS, 1x BK EN-1 \/ Kick:\u00a0 1500 \/ 350 400 FS Fins\u00a0with every 4th length BK 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8094\">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\/8094"}],"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=8094"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8094\/revisions"}],"predecessor-version":[{"id":8096,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8094\/revisions\/8096"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8094"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}