{"id":1126,"date":"2010-09-13T11:30:32","date_gmt":"2010-09-13T15:30:32","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1126"},"modified":"2010-09-17T22:03:43","modified_gmt":"2010-09-18T02:03:43","slug":"fall-wk-2-mon-noon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1126","title":{"rendered":"Fall WK 2 – Mon noon"},"content":{"rendered":"

Warmup:<\/p>\n

200m FS Pull
\n200m BK with fins
\n100m BR
\n2 x 50m kick<\/p>\n

Set 1 EN1:<\/p>\n

4 x 200m FS on\u00a03:30 [one each – Pull, Swim, Fins, Swim]
\n100 BK easy
\n2 x 50m Kick on 15 sec rest<\/p>\n

Set 2 EN2:<\/p>\n

5 x 100m FS on 1:45 – swim ~1:27
\n100m BK easy
\n50m Kick<\/p>\n

Set 3 EN3:<\/p>\n

3 x 100m FS on 1:40 – swim under 1:25
\n50m BK easy
\n4 x 50m FS on 1:00 – swim under 40s<\/p>\n

Swim Down:<\/p>\n

3 x 25m Stroke, 25m Easy
\n50m easy<\/p>\n

Weights<\/p>\n","protected":false},"excerpt":{"rendered":"

Warmup: 200m FS Pull 200m BK with fins 100m BR 2 x 50m kick Set 1 EN1: 4 x 200m FS on\u00a03:30 [one each – Pull, Swim, Fins, Swim] 100 BK easy 2 x 50m Kick on 15 sec rest … Continue reading →<\/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\/1126"}],"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=1126"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1126\/revisions"}],"predecessor-version":[{"id":1144,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1126\/revisions\/1144"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1126"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}