{"id":1649,"date":"2011-11-24T11:30:15","date_gmt":"2011-11-24T16:30:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1649"},"modified":"2011-11-24T19:18:27","modified_gmt":"2011-11-25T00:18:27","slug":"fall-aerobic-dev-wk-24-noon-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1649","title":{"rendered":"Fall &#8211; Aerobic Dev WK 2\/4 &#8211; Noon Thurs"},"content":{"rendered":"<p>Warm Up:\u00a0<\/p>\n<ul>\n<li>600m Mix<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>4 x 50m Kick on 1:15<\/li>\n<li>3 x (25m Sprint Kick, 25m Easy Kick) on 1:15<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>200m FS Pull with Kick Board Buoy and paddles on 3:15<\/li>\n<li>200m BK<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN-1 to EN-2 Descend<\/p>\n<ul>\n<li>3 x 100m IM on 2:00 Desc 1-3<\/li>\n<li>3 x 100m BK on 2:00 Desc 1-3<\/li>\n<li>3 x 100m FS on 1:45 Desc 1-3<br \/>\nDB &#8211; 1:25, 1:20, 1:16<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>3 x 50m IM Seq on 1:00<\/li>\n<li>3 x 50m BK on 1:00 Desc 1-3<\/li>\n<li>3 x 50m FS on 1:00 Desc 1-3<br \/>\nDB &#8211; 42, 38, 35<\/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:\u00a0 600m Mix Kick: 4 x 50m Kick on 1:15 3 x (25m Sprint Kick, 25m Easy Kick) on 1:15 Set 1: 200m FS Pull with Kick Board Buoy and paddles on 3:15 200m BK Set 2:\u00a0 EN-1 to &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1649\">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\/1649"}],"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=1649"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1649\/revisions"}],"predecessor-version":[{"id":1650,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1649\/revisions\/1650"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1649"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}