{"id":1655,"date":"2011-11-28T06:00:56","date_gmt":"2011-11-28T11:00:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1655"},"modified":"2011-11-28T16:47:26","modified_gmt":"2011-11-28T21:47:26","slug":"fall-aerobic-dev-wk-34-cf-team-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1655","title":{"rendered":"Fall &#8211; Aerobic Dev WK 3\/4 &#8211; CF Team Monday"},"content":{"rendered":"<p>Warm Up:\u00a0 15 min<\/p>\n<ul>\n<li>mix Pull, Kick, Drill, Swim<\/li>\n<\/ul>\n<p>Set 1:\u00a0 (750m)<\/p>\n<ul>\n<li>2 x thru<br \/>\n{ 200m IM on 4:00<br \/>\n\u00a0\u00a0 100m FS on 2:00<br \/>\n\u00a0\u00a0 50m Kick on 1:20 }<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 (650m)<\/p>\n<ul>\n<li>100m FS Medium to set pace<\/li>\n<li>5 x 100m FS on 1:45, descend 1-5<br \/>\nDB &#8211; 1:24, 1:23, 1:21, 1:19, 1:18<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 (150m)<\/p>\n<ul>\n<li>3\u00a0x (25m IM, 25m FS) on 10 sec rest per 25m<br \/>\nFL-FS, BK-FS, BR-FS<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 15 min mix Pull, Kick, Drill, Swim Set 1:\u00a0 (750m) 2 x thru { 200m IM on 4:00 \u00a0\u00a0 100m FS on 2:00 \u00a0\u00a0 50m Kick on 1:20 } 50 Easy Set 2:\u00a0 (650m) 100m FS Medium to &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1655\">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\/1655"}],"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=1655"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1655\/revisions"}],"predecessor-version":[{"id":1656,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1655\/revisions\/1656"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1655"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}