{"id":1689,"date":"2011-12-16T06:00:18","date_gmt":"2011-12-16T11:00:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1689"},"modified":"2011-12-16T15:38:31","modified_gmt":"2011-12-16T20:38:31","slug":"specifics-wk-18-cf-team-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1689","title":{"rendered":"Specifics WK 1\/8 &#8211; CF Team Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 to 6:13<\/p>\n<ul>\n<li>200 Pull, 50 Kick, 50 Drill<\/li>\n<li>repeat<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Drills<\/p>\n<ul>\n<li>25 FS Fist, 25 FS drag finger<\/li>\n<li>25 BK 1-arm, 25 BK 3-3-3<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>200 IM, 10 sec rest, 50 FS solid, 30 sec rest<\/li>\n<li>100 IM, 10 sec rest, 50 FS solid, 30 sec rest<\/li>\n<li>50 IM, 10 sec rest, 50 FS solid<\/li>\n<li>200 FS, 10 sec rest, 50\u00a0IM solid, 30 sec rest<\/li>\n<li>100 FS, 10 sec rest, 50\u00a0IM solid, 30 sec rest<\/li>\n<li>50 FS, 10 sec rest, 50\u00a0IM solid<br \/>\nto make it hard, all 50 IM is FL-BK<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 Descending Pace 50&#8217;s &#8230; choice stroke, FS for fast ones<\/p>\n<ul>\n<li>1 &#8211; 50 on 60 sec<\/li>\n<li>2 &#8211; 50 on 55<\/li>\n<li>3 &#8211; 50 on 50<\/li>\n<li>4 &#8211; 50 on 45<\/li>\n<li>5 &#8211; 50 on 1:10<\/li>\n<li>6 &#8211; 50 on 60<\/li>\n<li>7 &#8211; 50 on 55<\/li>\n<li>8 &#8211; 50 on 50<\/li>\n<li>9 &#8211; 50 on 45<\/li>\n<li>10 &#8211; 50<\/li>\n<\/ul>\n<p>Swim Down &#8211; 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 to 6:13 200 Pull, 50 Kick, 50 Drill repeat Set 1:\u00a0 Drills 25 FS Fist, 25 FS drag finger 25 BK 1-arm, 25 BK 3-3-3 Set 2: 200 IM, 10 sec rest, 50 FS solid, 30 sec rest &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1689\">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\/1689"}],"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=1689"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1689\/revisions"}],"predecessor-version":[{"id":1690,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1689\/revisions\/1690"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1689"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}