{"id":9252,"date":"2022-06-15T10:26:13","date_gmt":"2022-06-15T14:26:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9252"},"modified":"2022-06-15T10:31:58","modified_gmt":"2022-06-15T14:31:58","slug":"re-return-to-the-pool-week-9-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9252","title":{"rendered":"Re-Return to the Pool &#8211; Week 9 &#8211; Wednesday"},"content":{"rendered":"<p>Warm Up:\u00a0 600<\/p>\n<ul>\n<li>600 FS\/BK Fins Mix<\/li>\n<\/ul>\n<p>EN-1\/Kick: 1900 \/ 500<\/p>\n<ul>\n<li>200 BK on 20+ sec rest<\/li>\n<li>200 FS on 20+ sec rest<\/li>\n<li>6 x 50 Fin Kick on 1:00 3x FS, 3x BK<\/li>\n<li>200 FS Pull on 20+ sec<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>3 x 100 FS Pull on 1:45<\/li>\n<li>4 x 50 BK on 1:05<\/li>\n<li>4 x 50 Kick on 1:30, 2x FS, 2x BK<\/li>\n<li>4 x 100 FS on 1:45<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>Total:\u00a0 3200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600 600 FS\/BK Fins Mix EN-1\/Kick: 1900 \/ 500 200 BK on 20+ sec rest 200 FS on 20+ sec rest 6 x 50 Fin Kick on 1:00 3x FS, 3x BK 200 FS Pull on 20+ sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9252\">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\/9252"}],"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=9252"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9252\/revisions"}],"predecessor-version":[{"id":9253,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9252\/revisions\/9253"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9252"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}