{"id":1209,"date":"2010-10-18T12:00:49","date_gmt":"2010-10-18T16:00:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1209"},"modified":"2010-10-21T02:05:09","modified_gmt":"2010-10-21T06:05:09","slug":"down-under-wk-1-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1209","title":{"rendered":"Down Under &#8211; wk 1 Mon"},"content":{"rendered":"<p>Easy Loosen up session &#8211; 50m pool<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200m FS Pull<\/li>\n<li>200m BK<\/li>\n<li>100m BR<\/li>\n<li>2 x 100m FS Pull with paddles<\/li>\n<li>100m BK<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>5 x 100m FS on 1:45, swim 1:25 to 1:28<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>200m BK<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>6 x (50m FS Fast, 50m FS Easy) on 1:00 per 50<br \/>\ntarget 35-40sec per 50m Fast<\/li>\n<\/ul>\n<p>Swim Down 200m Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Easy Loosen up session &#8211; 50m pool Warm Up: 200m FS Pull 200m BK 100m BR 2 x 100m FS Pull with paddles 100m BK Set 1: 5 x 100m FS on 1:45, swim 1:25 to 1:28 Set 2: 200m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1209\">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\/1209"}],"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=1209"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1209\/revisions"}],"predecessor-version":[{"id":1210,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1209\/revisions\/1210"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1209"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}