{"id":1669,"date":"2011-12-06T11:30:13","date_gmt":"2011-12-06T16:30:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1669"},"modified":"2011-12-06T19:01:58","modified_gmt":"2011-12-07T00:01:58","slug":"fall-aerobic-dev-wk-34-noon-tuesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1669","title":{"rendered":"Fall &#8211; Aerobic Dev WK 4\/4 &#8211; Noon Tuesday"},"content":{"rendered":"<p>Warm Up:\u00a0 600m Mix<\/p>\n<p>Technique session:\u00a0 Back to Breast IM turns<\/p>\n<p>Kick:<\/p>\n<ul>\n<li>100 Kick<\/li>\n<li>2 x 50 Kick<\/li>\n<li>2 x (25 Sprint Kick, 25m Easy Kick)<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1 to EN-2 Descend (#1 Stroke, #2 Solid, #3 Push)<\/p>\n<ul>\n<li>3 x 100m FS on 1:45<br \/>\n(DB:\u00a0 1:28, 1:25, 1:20)<\/li>\n<li>3 x 100m BK on 2:00<br \/>\n(DB:\u00a0 1:40, 1:35, 1:28)<\/li>\n<li>3 x 100m BR on 2:15<br \/>\n(DB:\u00a0 1:50, 1:45, 1:38)<\/li>\n<li>3 x 100m IM on 2:00<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>3 x 50m IM Sequence<br \/>\nFL-BK, BK, BR, BR-FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m Mix Technique session:\u00a0 Back to Breast IM turns Kick: 100 Kick 2 x 50 Kick 2 x (25 Sprint Kick, 25m Easy Kick) Set 1:\u00a0 EN-1 to EN-2 Descend (#1 Stroke, #2 Solid, #3 Push) 3 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1669\">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\/1669"}],"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=1669"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1669\/revisions"}],"predecessor-version":[{"id":1671,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1669\/revisions\/1671"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1669"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}