{"id":1691,"date":"2011-12-19T06:00:21","date_gmt":"2011-12-19T11:00:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1691"},"modified":"2011-12-20T12:01:41","modified_gmt":"2011-12-20T17:01:41","slug":"specifics-wk-28-cf-team-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1691","title":{"rendered":"Specifics WK 2\/8 &#8211; CF Team Monday"},"content":{"rendered":"<p><span style=\"color: #ff0000;\">Wed 21-Dec is our\u00a0last practice of our Fall Season.<br \/>\n<span style=\"color: #0000ff;\">Remember that the facility doesn&#8217;t open until 0700 this week.<br \/>\nSo you must identify as a swimmer at the main door between 0545 and 0600.<\/span><\/span><\/p>\n<p><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\"><strong>Special Holiday Practices<\/strong><\/span> start next Wednesday<br \/>\n\u00a0\u00a0\u00a0 Wed 28-Dec, Thurs 29-Dec, Fri 30 Dec\u00a0 all 11:30-13:00<br \/>\nThen following New Year, special practices continue:<br \/>\n\u00a0\u00a0\u00a0 Tues 3-Jan, Wed 4-Jan, Thurs 5-Jan, Fri 6-Jan all 11:30-13:00<br \/>\nPlease support as many of these special practices as possible.<\/span><\/p>\n<p><span style=\"color: #ff0000;\">Winter Season starts Monday morning 9-Jan-2012 0600<\/span><\/p>\n<p><span style=\"color: #ff0000;\">NOTE:\u00a0 Noon Military Lane Swim has been cancelled during all three weeks<br \/>\nstarting today. Noon swim resumes Mon 9-Jan-2012<\/span><\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 Pull Mix<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>100 Pull Mix<\/li>\n<li>4 x (25 Kick FS, 25 Swim IM)<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1<\/p>\n<ul>\n<li>500 FS with every 4th length BK (or other)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0\u00a0 3 x through &#8211;<\/p>\n<ul>\n<li>25 FL &#8211; 25 FS<\/li>\n<li>25 BK &#8211; 25 FS<\/li>\n<li>25 BR &#8211; 25 FS<br \/>\nWork starts, wall, Finish<br \/>\nEach 50 on 1:15 &#8211; so push walls!<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>4 x 75m on 1:30 swum as<br \/>\n25 Easy, 25 Medium, 25 Fast<\/li>\n<li>50 Easy<\/li>\n<li>2 x 75m on 1:30 swum as<br \/>\n25 Easy, 50 Fast<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wed 21-Dec is our\u00a0last practice of our Fall Season. Remember that the facility doesn&#8217;t open until 0700 this week. So you must identify as a swimmer at the main door between 0545 and 0600. Special Holiday Practices start next Wednesday &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=1691\">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\/1691"}],"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=1691"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1691\/revisions"}],"predecessor-version":[{"id":1693,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/1691\/revisions\/1693"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1691"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}