{"id":1674,"date":"2011-12-07T06:30:35","date_gmt":"2011-12-07T11:30:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1674"},"modified":"2011-12-08T15:27:10","modified_gmt":"2011-12-08T20:27:10","slug":"fall-aerobic-dev-wk-44-cf-team-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1674","title":{"rendered":"Fall &#8211; Aerobic Dev WK 4\/4 &#8211; CF Team Wed"},"content":{"rendered":"<p>Warm Up:\u00a0 to 6:15<\/p>\n<ul>\n<li>3 x (100 Pull, 50 Kick, 50 Swim)<br \/>\n#1 FS, #2 BK, #3 BR<\/li>\n<li>Repeat if done early<\/li>\n<\/ul>\n<p>Set 1:\u00a0 FS 1600m<\/p>\n<ul>\n<li>400 FS on 8:00, min rest 30 sec<br \/>\n(DB &#8211; 5:55)<\/li>\n<li>2 x 200 FS on 4:00, min rest 20 sec<br \/>\n(DB &#8211; 2:50, 2:50)<\/li>\n<li>4 x 100 FS on 2:00,\u00a0min rest 15 sec<br \/>\n(DB &#8211;\u00a01:18 to 1:20)<\/li>\n<li>8 x 50 FS on 1:00, min rest 10 sec<br \/>\n(DB &#8211; 37 to 39)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0\u00a025 Sprints<\/p>\n<ul>\n<li>4 x 25\u00a0Sprint Choice\u00a0on 1:00\u00a0<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 to 6:15 3 x (100 Pull, 50 Kick, 50 Swim) #1 FS, #2 BK, #3 BR Repeat if done early Set 1:\u00a0 FS 1600m 400 FS on 8:00, min rest 30 sec (DB &#8211; 5:55) 2 x 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1674\">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\/1674"}],"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=1674"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1674\/revisions"}],"predecessor-version":[{"id":1675,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1674\/revisions\/1675"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1674"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}