{"id":1635,"date":"2011-11-18T06:00:13","date_gmt":"2011-11-18T11:00:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1635"},"modified":"2011-11-18T23:36:40","modified_gmt":"2011-11-19T04:36:40","slug":"fall-aerobic-dev-wk-14-cf-team-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1635","title":{"rendered":"Fall &#8211; Aerobic Dev WK 1\/4 &#8211; CF Team Friday"},"content":{"rendered":"<p>Warm-Up:\u00a0 15 min to 6:15<\/p>\n<p>Set 1:<\/p>\n<ul>\n<li>2 x (100 IM on 2:20, 100 FS on 2:00)<\/li>\n<li>4 x (25m IM on 35sec, 25m FS on 30sec)<br \/>\nIM:\u00a0 FL-BK-BR-FL<\/li>\n<li>200 FS (DB 2:45)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>2 x (100 IM on 2:20, 100 FS on 2:00)<\/li>\n<li>4 x (25 IM on 35 sec, 25m FS on 30 sec)<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x 50 FS on 55 sec<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>50 BR Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up:\u00a0 15 min to 6:15 Set 1: 2 x (100 IM on 2:20, 100 FS on 2:00) 4 x (25m IM on 35sec, 25m FS on 30sec) IM:\u00a0 FL-BK-BR-FL 200 FS (DB 2:45) 50 Easy Set 2: 2 x (100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1635\">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\/1635"}],"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=1635"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1635\/revisions"}],"predecessor-version":[{"id":1637,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1635\/revisions\/1637"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1635"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}