{"id":1629,"date":"2011-11-17T11:30:09","date_gmt":"2011-11-17T16:30:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1629"},"modified":"2011-11-17T21:47:13","modified_gmt":"2011-11-18T02:47:13","slug":"fall-aerobic-dev-wk-14-noon-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1629","title":{"rendered":"Fall &#8211; Aerobic Dev WK 1\/4 &#8211; Noon Thursday"},"content":{"rendered":"<p>Warm Up:\u00a0 600m<\/p>\n<p>Set 1:\u00a0 EN-1 (800m)\u00a0+ Kick (400m)<\/p>\n<ul>\n<li>200 FS Pull on 15 sec rest (swim~3:00)<\/li>\n<li>200 FS on 15 sec<\/li>\n<li>2 x 50m Kick on 1:15<\/li>\n<li>2 x (25m Sprint Kick, 25m Easy Kick)<\/li>\n<li>200 BK Pull on 15 sec<\/li>\n<li>200 BK Swim<\/li>\n<li>2 x 50m Kick on 1:15<\/li>\n<li>2 x (25m Sprint Kick, 25m Easy Kick)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Lactic Acid Production<\/p>\n<ul>\n<li>4 x (50m BK Sprint, 100m Easy) on 3:00<br \/>\nTarget swim &#8211; 38-40sec<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Sprints<\/p>\n<ul>\n<li>25m BR Sprint, 25 easy<\/li>\n<li>2 x (25m BK Sprint, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m Set 1:\u00a0 EN-1 (800m)\u00a0+ Kick (400m) 200 FS Pull on 15 sec rest (swim~3:00) 200 FS on 15 sec 2 x 50m Kick on 1:15 2 x (25m Sprint Kick, 25m Easy Kick) 200 BK Pull on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1629\">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\/1629"}],"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=1629"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1629\/revisions"}],"predecessor-version":[{"id":1631,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1629\/revisions\/1631"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1629"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1629"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1629"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}