{"id":8333,"date":"2020-01-16T23:54:22","date_gmt":"2020-01-17T04:54:22","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8333"},"modified":"2020-01-17T00:09:19","modified_gmt":"2020-01-17T05:09:19","slug":"nationals-specifics-phase-wk-212-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8333","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 2\/12 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211; Long Mix &#8211; plus weights?<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>EN-1:\u00a0 1300<\/p>\n<ul>\n<li>4 x 100 BK on 2:00<\/li>\n<li>4 x 100 FS Pull on 1:45<\/li>\n<li>5 x 100 FS on 1:45<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 550<\/p>\n<ul>\n<li>200 BK on 3:30, swim 3:15<\/li>\n<li>150 FS on 2:30, swim &lt;2:15<\/li>\n<li>2 x 100 FS on 1:40, swim 1:25<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 400<\/p>\n<ul>\n<li>8\u00a0x 50 FS Fins Kick on 1:00\u00a0 4x FS, 4x BK<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 250\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK<\/li>\n<li>6\u00a0x (25 Fast, 25 easy) on 1:15, 3x FS, 3x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Long Mix &#8211; plus weights? Warm Up:\u00a0 600 EN-1:\u00a0 1300 4 x 100 BK on 2:00 4 x 100 FS Pull on 1:45 5 x 100 FS on 1:45 50 Recovery EN-2:\u00a0 550 200 BK on 3:30, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8333\">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\/8333"}],"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=8333"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8333\/revisions"}],"predecessor-version":[{"id":8336,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8333\/revisions\/8336"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8333"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}