{"id":8366,"date":"2020-01-23T00:06:11","date_gmt":"2020-01-23T05:06:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8366"},"modified":"2020-01-23T00:29:08","modified_gmt":"2020-01-23T05:29:08","slug":"nationals-specifics-phase-wk-312-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8366","title":{"rendered":"Nationals &#8211; Specifics Phase &#8211; WK 3\/12 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<p>EN-1:\u00a0 900<\/p>\n<ul>\n<li>2\u00a0x 200 BK on 4:00, swim 3:25<\/li>\n<li>2 x 200 FS Pull on 3:30, swim 3:05<\/li>\n<li>100 FS Pull\u00a0swim 1:29<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>EN-2:\u00a0 550<\/p>\n<ul>\n<li>8\u00a0x 25 BK on 30, swim\u00a022<\/li>\n<li>50 easy<\/li>\n<li>14\u00a0x\u00a025 FS on 30, swim\u00a020<\/li>\n<li>100 Recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 350<\/p>\n<ul>\n<li>7\u00a0x 50 FS Fins Kick on 1:00\u00a0 4x FS, 3x BK<\/li>\n<li>50 Recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 150\u00a0 (150 Recovery)<\/p>\n<ul>\n<li>3 x (25 Fins Fast, 25 easy)<\/li>\n<li>3 x (25 Dive Fast, 25 easy)<\/li>\n<\/ul>\n<p>Wall work<\/p>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600 EN-1:\u00a0 900 2\u00a0x 200 BK on 4:00, swim 3:25 2 x 200 FS Pull on 3:30, swim 3:05 100 FS Pull\u00a0swim 1:29 50 Recovery EN-2:\u00a0 550 8\u00a0x 25 BK on 30, swim\u00a022 50 easy 14\u00a0x\u00a025 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8366\">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\/8366"}],"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=8366"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8366\/revisions"}],"predecessor-version":[{"id":8369,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8366\/revisions\/8369"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8366"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}