{"id":2027,"date":"2012-10-12T06:00:49","date_gmt":"2012-10-12T10:00:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2027"},"modified":"2012-10-12T15:09:01","modified_gmt":"2012-10-12T19:09:01","slug":"fall-wk6-general-aerobic-cycle-wk1-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2027","title":{"rendered":"Fall WK6 &#8211; General Aerobic (cycle wk1, Fri)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>4 x (50 Drill, 50 Kick, 50 Swim) IM Seq<\/li>\n<\/ul>\n<p>Set 1:\u00a0 Kick 300m (50 recov)<\/p>\n<ul>\n<li>4\u00a0x 50m Fin Kick on 1:00 or 15 sec<br \/>\n#1 FS, #2 BK, #3 FL, #4 Choice<br \/>\nAlt 4 x 25m Fin Kick<\/li>\n<li>2 x 50m BR Kick on 1:15 or 15 sec<br \/>\nAlt 2 x 25m BR Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Set 2: FS 600m<\/p>\n<ul>\n<li>1-2 x (25 Catch Scull, 25 Finish Scull, 50 FS)<\/li>\n<li>1-2 x (25 L-arm FS, 25 R-arm FS, 50 FS)<\/li>\n<li>2 x 100 FS on 1:45<br \/>\nAlt 2 x 75 FS on 15 sec, 2 x 50 FS on 20<\/li>\n<\/ul>\n<p>Set 3: BR 600m<\/p>\n<ul>\n<li>1-2 x (50 BR Pull with small Flutter, 50 BR)<\/li>\n<li>1-2 x (50 BR 3-2-1 Glide, 50 BR)<\/li>\n<li>2-4 x 50 BR on 15 sec <span style=\"color: #0000ff;\">(had to skip this &#8211; no time)<\/span><\/li>\n<\/ul>\n<p>Set 4:\u00a0\u00a0IM 300m<\/p>\n<ul>\n<li>4 x 25 IM seq on\u00a045 sec rest<\/li>\n<li>2 x 25 FS Fast on 45<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100+ Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 4 x (50 Drill, 50 Kick, 50 Swim) IM Seq Set 1:\u00a0 Kick 300m (50 recov) 4\u00a0x 50m Fin Kick on 1:00 or 15 sec #1 FS, #2 BK, #3 FL, #4 Choice Alt 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2027\">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\/2027"}],"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=2027"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2027\/revisions"}],"predecessor-version":[{"id":2032,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2027\/revisions\/2032"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2027"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}