{"id":1667,"date":"2011-12-02T06:30:24","date_gmt":"2011-12-02T11:30:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1667"},"modified":"2011-12-02T13:54:24","modified_gmt":"2011-12-02T18:54:24","slug":"fall-aerobic-dev-wk-34-cf-team-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1667","title":{"rendered":"Fall &#8211; Aerobic Dev WK 3\/4 &#8211; CF Team Friday"},"content":{"rendered":"<p>The pool has returned to normal operation.<\/p>\n<p>Warm Up:\u00a0 to 0620<\/p>\n<ul>\n<li>200 Pull Mix<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>2 x (25 Drill FS, 25 Swim FS)<\/li>\n<li>4 x (25 Kick FS, 25 Swim IM)<\/li>\n<li>2 x (25 Drill BK or BR, 25 Swim BK or BR)<\/li>\n<\/ul>\n<p>Kick Set:<\/p>\n<ul>\n<li>4 x 50m Kick Choice on 1:10 or 10 sec<\/li>\n<li>2 x (25m Sprint Kick Choice, 50m Swim Easy) on 5 sec<\/li>\n<\/ul>\n<p>Main Set:<\/p>\n<ul>\n<li>6 x (50m on 50, 55, 1:00, 1:05 or\u00a01:10)<br \/>\nChoice Stroke &#8211; Work Stroke and Turns<br \/>\n(DB &#8211; FS on 50sec)<\/li>\n<li>4 x (75m on 1:15, 1:20, 1:25 or\u00a01:30)<br \/>\nDB\u00a0&#8211; BK on 1:25<\/li>\n<li>3 x (100m on 1:40, 1:45, 1:50 or 1:55)<br \/>\nDB &#8211; FS on 1:40, swim &lt;1:25<\/li>\n<li>300m on 4:20<br \/>\n(DB &#8211; BK 5:05)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The pool has returned to normal operation. Warm Up:\u00a0 to 0620 200 Pull Mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, 25 Swim FS) 4 x (25 Kick FS, 25 Swim IM) 2 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1667\">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\/1667"}],"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=1667"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1667\/revisions"}],"predecessor-version":[{"id":1668,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1667\/revisions\/1668"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1667"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}