{"id":1657,"date":"2011-11-29T11:30:55","date_gmt":"2011-11-29T16:30:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1657"},"modified":"2011-11-30T21:25:10","modified_gmt":"2011-12-01T02:25:10","slug":"fall-aerobic-dev-wk-34-noon-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1657","title":{"rendered":"Fall &#8211; Aerobic Dev WK 3\/4 &#8211; Noon Tuesday"},"content":{"rendered":"<p>Warm Up:\u00a0 500m Mix<\/p>\n<p>Set 1:\u00a0 EN &#8211; 1 + Kick<\/p>\n<ul>\n<li>4 x 100m IM on 2:00<\/li>\n<li>4 x 50m Kick on 1:10<\/li>\n<\/ul>\n<p>Set 2:\u00a0 EN 1-2 Desc + Kick<\/p>\n<ul>\n<li>4 x 100m FS on 1:45<br \/>\nDesc 1-4<\/li>\n<li>4 x (25m Sprint Kick, 25m Easy Kick) on 1:15<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Lactic Acid Production<\/p>\n<ul>\n<li>4 x (50m Sprint, 100m Easy) on 3:00<br \/>\nPicked BK for all sprints<\/li>\n<li>50m Easy<\/li>\n<\/ul>\n<p>Set 4:\u00a0 Sprints<\/p>\n<ul>\n<li>8 x (25m Sprint IM, 25m Easy) on 1:30<br \/>\n2 repeats of each stroke<\/li>\n<li>100m Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 500m Mix Set 1:\u00a0 EN &#8211; 1 + Kick 4 x 100m IM on 2:00 4 x 50m Kick on 1:10 Set 2:\u00a0 EN 1-2 Desc + Kick 4 x 100m FS on 1:45 Desc 1-4 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1657\">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\/1657"}],"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=1657"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1657\/revisions"}],"predecessor-version":[{"id":1660,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1657\/revisions\/1660"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1657"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}