{"id":1679,"date":"2011-12-09T06:30:54","date_gmt":"2011-12-09T11:30:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1679"},"modified":"2011-12-09T12:48:05","modified_gmt":"2011-12-09T17:48:05","slug":"fall-aerobic-dev-wk-44-cf-team-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1679","title":{"rendered":"Fall &#8211; Aerobic Dev WK 4\/4 &#8211; CF Team Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>200 Pull FS \/ BK mix<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>2 x (25 Drill BK, 25 Swim BK)<\/li>\n<li>2 x (25 Drill FS, 25 Swim FS)<\/li>\n<li>repeat if necessary<\/li>\n<\/ul>\n<p>Set 1:\u00a0 minimum 10 sec rest per repeat &#8211; Focus on Stroke + Turns<\/p>\n<ul>\n<li>4 x (25 FL, 75 FS) on 2:10<\/li>\n<li>50 Easy<\/li>\n<li>4 x (25 FL, 25 BK, 25 FS) on 1:40<\/li>\n<li>50 Easy<\/li>\n<li>4 x (25 FS, 25 FS) on 1:10<\/li>\n<li>50 Easy<\/li>\n<li>4 x 100 FS on 2:10<br \/>\n(DB &#8211; 1:17 to 1:18)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0<\/p>\n<ul>\n<li>50 Sprint for time &#8211; choice stroke, dive option<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n<ul>\n<li>100 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m 200 Pull FS \/ BK mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill BK, 25 Swim BK) 2 x (25 Drill FS, 25 Swim FS) repeat if necessary Set 1:\u00a0 minimum 10 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1679\">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\/1679"}],"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=1679"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1679\/revisions"}],"predecessor-version":[{"id":1680,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1679\/revisions\/1680"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1679"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}