{"id":8100,"date":"2019-11-15T09:35:17","date_gmt":"2019-11-15T14:35:17","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8100"},"modified":"2019-11-15T15:34:32","modified_gmt":"2019-11-15T20:34:32","slug":"recovery-wk-22-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8100","title":{"rendered":"Recovery &#8211; WK 2\/2 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 550m<\/p>\n<p>Recovery\u00a0\/ Drills: 300 \/ 400<\/p>\n<ul>\n<li>25 Kick 50 Swim FS, 25 Kick, 50 Swim fS<\/li>\n<li>4 x (25 scull, 25 FS)<\/li>\n<li>25 Kick, 50 Swim BK, 25 Kick, 50 Swim BK<\/li>\n<li>4 x (25 1-arm FS, 25 FS) with fins<\/li>\n<\/ul>\n<p>EN-1\u00a0\/ Kick:\u00a0 1500<\/p>\n<ul>\n<li>200 FS Fins<\/li>\n<li>2 x 50 BK Fins<\/li>\n<li>200 FS Pull<\/li>\n<li>2 x 50 BK Pull<\/li>\n<li>200 FS<\/li>\n<li>2 x 50 BK<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>50 easy<\/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) #1 Long &amp; smooth, #2 Faster, #3 all speed, #4 less strokes but as fast<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 550m Recovery\u00a0\/ Drills: 300 \/ 400 25 Kick 50 Swim FS, 25 Kick, 50 Swim fS 4 x (25 scull, 25 FS) 25 Kick, 50 Swim BK, 25 Kick, 50 Swim BK 4 x (25 1-arm &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8100\">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\/8100"}],"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=8100"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8100\/revisions"}],"predecessor-version":[{"id":8103,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8100\/revisions\/8103"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8100"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}