{"id":1644,"date":"2011-11-22T11:30:37","date_gmt":"2011-11-22T16:30:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1644"},"modified":"2011-11-22T22:08:51","modified_gmt":"2011-11-23T03:08:51","slug":"fall-aerobic-dev-wk-24-noon-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1644","title":{"rendered":"Fall &#8211; Aerobic Dev WK 2\/4 &#8211; Noon Tuesday"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>800m Mix<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>4 x 50m Kick on 1:15<\/li>\n<li>2 x (25m Sprint Kick, 25m Easy Kick) on 1:15<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Test Set<\/p>\n<ul>\n<li>50m FS Repeats on 1:01 (i.e. go 1:00, 1:01, 1:02, 1:03 &#8230;)<br \/>\nEach swim must be complete before<br \/>\nthe clock hand hits the Top<br \/>\nContinue until you fail to complete a 50 before the Top<br \/>\n(If swimming 40 sec 50&#8217;s, things get interesting after the 1:20 clock hand start &#8230; i.e. the 21st repeat)<br \/>\n(DB &amp; IP &#8211; failed on the 1:23 repeat &#8211; 24th)<\/li>\n<\/ul>\n<p>Set 2:\u00a0 Recovery<\/p>\n<ul>\n<li>100 BK Easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x (25m IM Sprint, 25m Easy) on 1:30<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Power<\/p>\n<ul>\n<li>Mid-Pool Power Start Sprints to the wall<br \/>\n2 x FS, 2 x BK<\/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: 800m Mix Kick: 4 x 50m Kick on 1:15 2 x (25m Sprint Kick, 25m Easy Kick) on 1:15 Set 1:\u00a0 Test Set 50m FS Repeats on 1:01 (i.e. go 1:00, 1:01, 1:02, 1:03 &#8230;) Each swim must &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1644\">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\/1644"}],"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=1644"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1644\/revisions"}],"predecessor-version":[{"id":1645,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1644\/revisions\/1645"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1644"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}