{"id":8323,"date":"2020-01-14T22:45:56","date_gmt":"2020-01-15T03:45:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8323"},"modified":"2020-01-14T22:56:34","modified_gmt":"2020-01-15T03:56:34","slug":"nationals-specifics-phase-wk-212-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8323","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 2\/12 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon \u2026 a Recovery Day<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>Recovery:\u00a0 650<\/p>\n<ul>\n<li>2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)<\/li>\n<li>150 BK Fins<\/li>\n<li>100 FS Fins Stretch<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1000<\/p>\n<ul>\n<li>200 BK<\/li>\n<li>200 FS Pull<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>4 x 100 FS on 1:45 or 15 sec<\/li>\n<\/ul>\n<p>Kick:\u00a0 500<\/p>\n<ul>\n<li>100 FS Fins Kick on 2:00<\/li>\n<li>3 x 50 FS Fins Kick on 1:00<\/li>\n<li>100 BK Fins Kick on 2:00<\/li>\n<li>5 x 50 Fin Kick on 1:00<\/li>\n<\/ul>\n<p>LAP:\u00a0 200 \/ 200 Recovery<\/p>\n<ul>\n<li>8 x (Dive 25 Fast, 25 easy)<\/li>\n<\/ul>\n<p>Turns \/ Drives<\/p>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon \u2026 a Recovery Day Warm Up:\u00a0 600 Recovery:\u00a0 650 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 150 BK Fins 100 FS Fins Stretch EN-1:\u00a0 1000 200 BK 200 FS Pull 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8323\">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\/8323"}],"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=8323"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8323\/revisions"}],"predecessor-version":[{"id":8326,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8323\/revisions\/8326"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8323"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}