{"id":1431,"date":"2011-07-25T19:39:55","date_gmt":"2011-07-25T23:39:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1431"},"modified":"2011-07-25T19:39:55","modified_gmt":"2011-07-25T23:39:55","slug":"summer-wk9-cycle-wk1-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1431","title":{"rendered":"Summer WK9 (cycle wk1, Mon)"},"content":{"rendered":"<p>8-Week &#8211; Specifics Phase Start<\/p>\n<p>WU:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>200 FS<\/li>\n<li>100 BR<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>4 x 50 Kick Fins<\/li>\n<\/ul>\n<p>Main:<\/p>\n<ul>\n<li>200 FS<\/li>\n<li>3 x 50 BK<\/li>\n<li>6 x (25 Build, 25 Easy) mix strokes<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>8-Week &#8211; Specifics Phase Start WU: 200 FS Pull 200 BK Fins 200 FS 100 BR Kick: 4 x 50 Kick Fins Main: 200 FS 3 x 50 BK 6 x (25 Build, 25 Easy) mix strokes 50 Easy<\/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\/1431"}],"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=1431"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1431\/revisions"}],"predecessor-version":[{"id":1432,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1431\/revisions\/1432"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1431"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}