{"id":1642,"date":"2011-11-21T06:00:59","date_gmt":"2011-11-21T11:00:59","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1642"},"modified":"2011-11-22T22:09:32","modified_gmt":"2011-11-23T03:09:32","slug":"fall-aerobic-dev-wk-24-cf-team-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1642","title":{"rendered":"Fall &#8211; Aerobic Dev WK 2\/4 &#8211; CF Team Monday"},"content":{"rendered":"<p>Warm Up: 15 min<\/p>\n<ul>\n<li>100 Pull<\/li>\n<li>50 Fly 1-arm, 50 Full Fly, 50 Fly Fist<\/li>\n<li>50 BK 1-arm, 50 BK<\/li>\n<li>50 Kick<\/li>\n<li>Repeat from the top<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Kick<\/p>\n<ul>\n<li>(25m FL kick, 25m FS Kick)<br \/>\n3 min continuous<\/li>\n<\/ul>\n<p>Set 2:\u00a0<\/p>\n<ul>\n<li>5 x (25m BR, 25m FS) on 5 sec rest<\/li>\n<\/ul>\n<p>Set 3: Pacing<\/p>\n<ul>\n<li>4 x (50m FS, 5 sec rest, 50m FS) on 15 sec rest<br \/>\nAim for even pacing each 50<br \/>\nDB &#8211; 38-39sec<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Pacing<\/p>\n<ul>\n<li>5 x 100m FS on 2:00<br \/>\naim for even pacing 50&#8217;s<br \/>\nDB &#8211; ~1:18 repeats<\/li>\n<\/ul>\n<p>Set 5:\u00a0<\/p>\n<ul>\n<li>one broken 100m FS by 25&#8217;s, 5 sec rest each 25<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n<ul>\n<li>100 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 15 min 100 Pull 50 Fly 1-arm, 50 Full Fly, 50 Fly Fist 50 BK 1-arm, 50 BK 50 Kick Repeat from the top Set 1:\u00a0 Kick (25m FL kick, 25m FS Kick) 3 min continuous Set 2:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1642\">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\/1642"}],"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=1642"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1642\/revisions"}],"predecessor-version":[{"id":1646,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1642\/revisions\/1646"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1642"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}