{"id":1647,"date":"2011-11-23T06:00:50","date_gmt":"2011-11-23T11:00:50","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1647"},"modified":"2011-11-23T16:59:24","modified_gmt":"2011-11-23T21:59:24","slug":"fall-aerobic-dev-wk-24-cf-team-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1647","title":{"rendered":"Fall &#8211; Aerobic Dev WK 2\/4 &#8211; CF Team Wed"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>200m Pull Choice<\/li>\n<li>2 x (25m Drill, 25m Swim) FS<\/li>\n<li>2 x (25m Drill, 25m Swim) BK<\/li>\n<li>4 x (25m Kick IM, 25m Swim FS)<\/li>\n<li>Repeat to 6:20<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>3 x (Overkick 12.5m, easy rest of 50m)<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>4 x (50m Sprint, Easy 100) on 3:30<br \/>\nChoice Stroke &#8211; but only one for all 4<br \/>\nDB &#8211; BK 37, 38, 40, 39<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>50 BK Pull<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 200m Pull Choice 2 x (25m Drill, 25m Swim) FS 2 x (25m Drill, 25m Swim) BK 4 x (25m Kick IM, 25m Swim FS) Repeat to 6:20 Set 1: 3 x (Overkick 12.5m, easy rest of 50m) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1647\">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\/1647"}],"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=1647"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1647\/revisions"}],"predecessor-version":[{"id":1648,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1647\/revisions\/1648"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1647"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}