{"id":1133,"date":"2010-09-15T11:30:00","date_gmt":"2010-09-15T15:30:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1133"},"modified":"2010-09-17T22:03:23","modified_gmt":"2010-09-18T02:03:23","slug":"fall-wk-2-wed-noon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1133","title":{"rendered":"Fall WK 2 &#8211; Wed Noon"},"content":{"rendered":"<p>Warmup:<\/p>\n<p>200m FS Pull<br \/>\n200m BK with fins<br \/>\n100m BR<br \/>\n100m FS kick<br \/>\n50m BR Kick<\/p>\n<p>Set 1 EN1 2250m:<\/p>\n<p>3\u00a0x 300m FS,\u00a0one each of\u00a0Swim, Pull\u00a0Fins<br \/>\n50 BK easy<\/p>\n<p>3 x 200m FS, one each of\u00a0Swim, Pull\u00a0Fins<br \/>\n50 BK easy<\/p>\n<p>3 x (2 x 100 FS on 1:45), one each of\u00a0Swim, Pull\u00a0Fins<br \/>\n50 BK easy<\/p>\n<p>Set 2 EN2 150m:<\/p>\n<p>2\u00a0x 50m FS on\u00a01:00 &#8211; swim &lt;40s<br \/>\n50m BK easy<br \/>\n2 x 25m FS Sprint<\/p>\n<p>Swim Down:<\/p>\n<p>100m easy<\/p>\n<p>Weights<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmup: 200m FS Pull 200m BK with fins 100m BR 100m FS kick 50m BR Kick Set 1 EN1 2250m: 3\u00a0x 300m FS,\u00a0one each of\u00a0Swim, Pull\u00a0Fins 50 BK easy 3 x 200m FS, one each of\u00a0Swim, Pull\u00a0Fins 50 BK easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1133\">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\/1133"}],"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=1133"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1133\/revisions"}],"predecessor-version":[{"id":1135,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1133\/revisions\/1135"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1133"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}