{"id":8097,"date":"2019-11-14T09:20:16","date_gmt":"2019-11-14T14:20:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8097"},"modified":"2019-11-14T10:09:40","modified_gmt":"2019-11-14T15:09:40","slug":"recovery-wk-22-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8097","title":{"rendered":"Recovery &#8211; WK 2\/2 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 550<\/p>\n<p>EN-1 \/ Kick: 1800 \/ 400<\/p>\n<ul>\n<li>200 FS Fins on 3:30<\/li>\n<li>200 BK Fins on 3:30<\/li>\n<li>200 FS<\/li>\n<li>2 x 100 Fin\u00a0Kick (1x FS, 1x BK) on 15+sec<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>3 x 100 FS Pull\u00a0on 1:45<\/li>\n<li>4 x 50 Fin Kick on 1:00<\/li>\n<li>4 x 50 BK on 1:05<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 recovery)<\/p>\n<ul>\n<li>4 x (25 FS min stroke \/ min time, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 550 EN-1 \/ Kick: 1800 \/ 400 200 FS Fins on 3:30 200 BK Fins on 3:30 200 FS 2 x 100 Fin\u00a0Kick (1x FS, 1x BK) on 15+sec 3 x 100 BK on 2:00 3 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8097\">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\/8097"}],"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=8097"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8097\/revisions"}],"predecessor-version":[{"id":8098,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8097\/revisions\/8098"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8097"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}