{"id":9015,"date":"2022-03-30T00:23:01","date_gmt":"2022-03-30T04:23:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9015"},"modified":"2022-03-30T00:32:38","modified_gmt":"2022-03-30T04:32:38","slug":"return-to-the-pool-week-7-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9015","title":{"rendered":"Return to the Pool Week 7 &#8211; Wednesday"},"content":{"rendered":"<p>Warm Up: 800<\/p>\n<ul>\n<li>700 FS\/BK mix<\/li>\n<li>100 IM<\/li>\n<\/ul>\n<p>EN-1\/Kick: 2900<\/p>\n<ul>\n<li>400 FS Fins with every 4th length BK<\/li>\n<li>8 x 50 Fin Kick on 1:00 4x FS, 4x BK<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>6 x 50 Kick on 1:30 (3x FS, 3x BK)<\/li>\n<li>3 x 100 FS Pull\/Paddles on 1:45<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<li>50 easy<\/li>\n<li>5 x 50 BK on 1:05<\/li>\n<li>50 easy<\/li>\n<li>5 x 50 FS on 1:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Total:\u00a0 3900<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800 700 FS\/BK mix 100 IM EN-1\/Kick: 2900 400 FS Fins with every 4th length BK 8 x 50 Fin Kick on 1:00 4x FS, 4x BK 3 x 100 BK on 2:00 3 x 100 IM on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9015\">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\/9015"}],"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=9015"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9015\/revisions"}],"predecessor-version":[{"id":9018,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9015\/revisions\/9018"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9015"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}