{"id":1632,"date":"2011-11-16T06:00:49","date_gmt":"2011-11-16T11:00:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1632"},"modified":"2011-11-17T21:54:36","modified_gmt":"2011-11-18T02:54:36","slug":"fall-aerobic-dev-wk-14-cf-team-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1632","title":{"rendered":"Fall &#8211; Aerobic Dev WK 1\/4 &#8211; CF Team Wed"},"content":{"rendered":"<p>Warm Up:\u00a0<\/p>\n<ul>\n<li>200m Pull Choice<\/li>\n<li>4 x (50m IM Kick, 50m FS Swim)<\/li>\n<li>4 x (50m FS Kick, 50m IM Swim)<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>400m FS on 7:30 (DB 5:52)<\/li>\n<li>4 x 100m IM on 2:10 (DB 1:35-1:40)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0<\/p>\n<ul>\n<li>400m IM on 8:00<br \/>\nSwim 100 of each or 2 x 200IM continuous<\/li>\n<li>4 x 100m FS on 2:00<br \/>\n(DB 1:18, 1:17, 1:16, 1:15)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>25m BR minimum strokes<\/li>\n<li>25m BK minimum strokes<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 200m Pull Choice 4 x (50m IM Kick, 50m FS Swim) 4 x (50m FS Kick, 50m IM Swim) Set 1: 400m FS on 7:30 (DB 5:52) 4 x 100m IM on 2:10 (DB 1:35-1:40) 50 Easy Set &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1632\">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\/1632"}],"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=1632"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1632\/revisions"}],"predecessor-version":[{"id":1634,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1632\/revisions\/1634"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1632"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}