{"id":1621,"date":"2011-11-15T11:30:16","date_gmt":"2011-11-15T16:30:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1621"},"modified":"2011-11-15T21:59:57","modified_gmt":"2011-11-16T02:59:57","slug":"fall-aerobic-dev-wk-14-noon-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1621","title":{"rendered":"Fall &#8211; Aerobic Dev WK 1\/4 &#8211; Noon Tuesday"},"content":{"rendered":"<p>Warm-Up:\u00a0 600m Mix<\/p>\n<p>Kick:\u00a0\u00a0 (400m)<\/p>\n<ul>\n<li>2 x 100m Kick on 15 sec<\/li>\n<li>2 x 50m Kick on 15 sec<\/li>\n<li>2 x (25m Sprint Kick, 25m Easy kick) on 15 sec<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1\u00a0 (400m)<\/p>\n<ul>\n<li>4 x 100m IM on 15 sec<br \/>\n(DB &#8211; swim 1:40, Go 1:55)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-2\u00a0 (400m)<\/p>\n<ul>\n<li>4 x 50m BK on 15 sec<br \/>\n(DB &#8211; Swim 45s, Go 1:00)<\/li>\n<li>4 x 50m BR on 15 sec<br \/>\n(DB &#8211; Swim 50s, Go 1:05)<\/li>\n<\/ul>\n<p>Set 3:\u00a0 LAP\u00a0 (150m, 300m Recov)<\/p>\n<ul>\n<li>3 x 50m FS Sprint on 3:00<br \/>\nEasy 100 recov between each<br \/>\n(DB 32-33s)<\/li>\n<\/ul>\n<p>Set 5:\u00a0 Power (30m, 30m Recov)<\/p>\n<ul>\n<li>3 x Mid-Pool sprint to wall, easy back<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 250m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up:\u00a0 600m Mix Kick:\u00a0\u00a0 (400m) 2 x 100m Kick on 15 sec 2 x 50m Kick on 15 sec 2 x (25m Sprint Kick, 25m Easy kick) on 15 sec Set 1:\u00a0 EN-1\u00a0 (400m) 4 x 100m IM on 15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1621\">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\/1621"}],"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=1621"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1621\/revisions"}],"predecessor-version":[{"id":1622,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1621\/revisions\/1622"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1621"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}