{"id":1619,"date":"2011-11-14T06:00:29","date_gmt":"2011-11-14T11:00:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1619"},"modified":"2011-11-15T21:53:59","modified_gmt":"2011-11-16T02:53:59","slug":"fall-aerobic-dev-wk-14-cf-team-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1619","title":{"rendered":"Fall &#8211; Aerobic Dev WK 1\/4 &#8211; CF Team Monday"},"content":{"rendered":"<p>Warm Up:\u00a0 (800m)<\/p>\n<ul>\n<li>4 x (50 Pull, 50 Kick, 50 Drill, 50 Swim)<br \/>\nOrder:\u00a0 FS, BK, FL, BR<\/li>\n<\/ul>\n<p>Set 1: (1650m)<\/p>\n<ul>\n<li>3 times through the following<br \/>\n200m on 4:30<br \/>\n150m on 3:20<br \/>\n100m on 2:20<br \/>\n50m on 1:10<br \/>\n50m Easy on 1:10<br \/>\nMix I.M., Specialty, FS to your taste<br \/>\nWork Stroke\/Turns<br \/>\nCut as needed to all be on pace times<br \/>\nAdd IM if too easy<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>50 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 (800m) 4 x (50 Pull, 50 Kick, 50 Drill, 50 Swim) Order:\u00a0 FS, BK, FL, BR Set 1: (1650m) 3 times through the following 200m on 4:30 150m on 3:20 100m on 2:20 50m on 1:10 50m Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1619\">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\/1619"}],"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=1619"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1619\/revisions"}],"predecessor-version":[{"id":1620,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1619\/revisions\/1620"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1619"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}