{"id":1681,"date":"2011-12-12T06:00:02","date_gmt":"2011-12-12T11:00:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1681"},"modified":"2011-12-12T22:10:03","modified_gmt":"2011-12-13T03:10:03","slug":"specifics-wk-18-cf-team-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1681","title":{"rendered":"Specifics WK 1\/8 &#8211; CF Team Monday"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>800m \/ 13 min Mix<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>200m Fly kick &#8211;\u00a0Fly Drill mix<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>600 FS with every 4th length BK<br \/>\nor BK with every 4th length FS on 1:00 rest<\/li>\n<li>3 x 100 IM on 40 sec rest<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>400m FS with every 4th length BK<br \/>\nor BR with every 4th length FS on 1:00 rest<\/li>\n<li>2 x 100 IM on 40 sec rest<\/li>\n<\/ul>\n<p>Set 4:<\/p>\n<ul>\n<li>25 FS &#8211; focus on push-off, break-out, stroke, finish<\/li>\n<li>push-off work<\/li>\n<li>25 FS &#8211; focus on push-off, break-out, stroke, finish<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 800m \/ 13 min Mix Set 1: 200m Fly kick &#8211;\u00a0Fly Drill mix Set 2: 600 FS with every 4th length BK or BK with every 4th length FS on 1:00 rest 3 x 100 IM on 40 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1681\">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\/1681"}],"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=1681"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1681\/revisions"}],"predecessor-version":[{"id":1682,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1681\/revisions\/1682"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1681"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}