{"id":1672,"date":"2011-12-05T06:00:28","date_gmt":"2011-12-05T11:00:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1672"},"modified":"2011-12-06T19:07:56","modified_gmt":"2011-12-07T00:07:56","slug":"fall-aerobic-dev-wk-44-cf-team-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1672","title":{"rendered":"Fall &#8211; Aerobic Dev WK 4\/4 &#8211; CF Team Monday"},"content":{"rendered":"<p>Warm Up:\u00a0 to 6:15<\/p>\n<ul>\n<li>200m Pull Mix<\/li>\n<li>2 x 100 IM<\/li>\n<li>100 Kick<\/li>\n<li>repeat<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>3 x (25m FL Kick, 50m FS Fist) on 10 sec rest<\/li>\n<\/ul>\n<p>Set 2:\u00a0 work starts and turns<\/p>\n<ul>\n<li>(100 IM, 25 FS) on 15 sec rest<\/li>\n<li>(75 IM, 50 FS) on 15 sec rest<\/li>\n<li>(50 IM, 75 FS) on 15 sec rest<\/li>\n<li>(25 IM, 100 FS ) on 15 sec rest<\/li>\n<li>one minute rest<\/li>\n<li>(100 IM, 25 FS) on\u00a030 sec rest<\/li>\n<li>(75 IM, 50 FS) on\u00a030 sec rest<\/li>\n<li>(50 IM, 75 FS) on\u00a030 sec rest<\/li>\n<li>(25 IM, 100 FS ) on\u00a030 sec rest<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Mid-pool to wall and back 25&#8217;s<\/p>\n<ul>\n<li>4 x 25 &#8230; IM Sequence<\/li>\n<li>FS<\/li>\n<li>2 x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 to 6:15 200m Pull Mix 2 x 100 IM 100 Kick repeat Set 1: 3 x (25m FL Kick, 50m FS Fist) on 10 sec rest Set 2:\u00a0 work starts and turns (100 IM, 25 FS) on 15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1672\">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\/1672"}],"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=1672"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1672\/revisions"}],"predecessor-version":[{"id":1673,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1672\/revisions\/1673"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1672"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}