{"id":879,"date":"2010-04-14T11:30:11","date_gmt":"2010-04-14T15:30:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=879"},"modified":"2010-04-14T18:36:07","modified_gmt":"2010-04-14T22:36:07","slug":"noon-swim-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=879","title":{"rendered":"Noon Swim &#8211; Wed"},"content":{"rendered":"<p>Aerobic \/ Drills \/ Recovery Session (~2,450m)<\/p>\n<ul>\n<li>100 Easy Pull FS<\/li>\n<li>200m (8 x 25) Pull FS for Max Distance Per stroke<\/li>\n<li>100 Easy Swim BK<\/li>\n<li>100 Pull BK<\/li>\n<li>200m Fins kick (100 side, 50 Board, 50 Back)<\/li>\n<li>5 x 100m FS on 1:50 to 2:00 with single focus per 100 (stretch, high elbow right, high elbow left, deep breathing in\/out, breathing timing)<\/li>\n<li>50m Pull Scull<\/li>\n<li>200m Fins kick (100 side, 50 Board, 50 Back)<\/li>\n<li>5 x 100m FS with single focus (kick, high elbows, hip roll, reach,\u00a0 roll)<\/li>\n<li>50m side kick (no fins)<\/li>\n<li>50m FS<\/li>\n<li>50m side kick<\/li>\n<li>50m FS<\/li>\n<li>300m Swim Down<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic \/ Drills \/ Recovery Session (~2,450m) 100 Easy Pull FS 200m (8 x 25) Pull FS for Max Distance Per stroke 100 Easy Swim BK 100 Pull BK 200m Fins kick (100 side, 50 Board, 50 Back) 5 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=879\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","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\/879"}],"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=879"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/879\/revisions"}],"predecessor-version":[{"id":880,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/879\/revisions\/880"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=879"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}