{"id":1211,"date":"2010-10-20T10:30:34","date_gmt":"2010-10-20T14:30:34","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1211"},"modified":"2010-10-21T02:10:08","modified_gmt":"2010-10-21T06:10:08","slug":"down-under-wk-1-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1211","title":{"rendered":"Down Under &#8211; wk 1, Wed"},"content":{"rendered":"<p>Warm-Up:<\/p>\n<ul>\n<li>300m FS Pull<\/li>\n<li>200m BK<\/li>\n<li>100m BR<\/li>\n<li>200m FS<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>200m FS Pull with Paddles<\/li>\n<li>2 x 100m FS Swim with Paddles<\/li>\n<li>2 x 100m BK Swim with Paddles<\/li>\n<li>100m BR Swim with Paddles<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>5 x 100m FS on 1:45, target swim 1:25-1:27<\/li>\n<\/ul>\n<p>Set 2:\u00a0<\/p>\n<ul>\n<li>200m BK<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>6 x 50m FS Fast on 1:00 with get out and dive at each end<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>2 x 200m FS at race pace for 1000m<\/li>\n<\/ul>\n<p>Swim Down 200m Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up: 300m FS Pull 200m BK 100m BR 200m FS Set 1: 200m FS Pull with Paddles 2 x 100m FS Swim with Paddles 2 x 100m BK Swim with Paddles 100m BR Swim with Paddles Set 2: 5 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1211\">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\/1211"}],"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=1211"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1211\/revisions"}],"predecessor-version":[{"id":1212,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1211\/revisions\/1212"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1211"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}