{"id":2037,"date":"2012-10-15T06:00:14","date_gmt":"2012-10-15T10:00:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2037"},"modified":"2012-10-15T18:58:14","modified_gmt":"2012-10-15T22:58:14","slug":"fall-wk7-general-aerobic-cycle-wk2-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2037","title":{"rendered":"Fall WK7 &#8211; General Aerobic (cycle wk2, Mon)"},"content":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10<\/p>\n<ul>\n<li>200 FS \/ BK Mix<\/li>\n<li>4 x (25 Kick IM, 25 Swim FS)<\/li>\n<li>4\u00a0x 25 1-arm Fly<\/li>\n<li>100 BR<\/li>\n<\/ul>\n<p>Kick:\u00a0 200m (50 Recov)<\/p>\n<ul>\n<li>4-8 x 25 Kick IM seq on 15 sec<br \/>\nNo Fins<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>FS: 800m<\/p>\n<ul>\n<li>1-2 x (25 Entry Scull, 25 Catch Scull, 50 FS)<\/li>\n<li>2-4 x 25 FS Pull on 10 sec<\/li>\n<li>2-4 x 50 FS Pull on 15 sec<\/li>\n<li>3\u00a0x 100 FS on 1:45<br \/>\nAlt adjust for 15 sec rest<\/li>\n<\/ul>\n<p>FL:\u00a0<\/p>\n<ul>\n<li>2 x 25 FL Scull with Dolphin<br \/>\nBum Up as hands scull out<\/li>\n<li>2-4 x 25 FL on 15-20 sec <span style=\"color: #ff0000;\">(cut to 2x &#8211; running out of time)<\/span><\/li>\n<li>2 x 25 1-Arm FL (other arm at side)<br \/>\nemphasize body wave<\/li>\n<li>2-4 x 25 FL on 15-20 sec <span style=\"color: #ff0000;\">(cut to 2x)<\/span><\/li>\n<\/ul>\n<p>IM:<\/p>\n<ul>\n<li>3 x 50 IM seq on 1:15<br \/>\nFL-BK, BK-BR, BR-FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m+ to 7:00<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 600m to 6:10 200 FS \/ BK Mix 4 x (25 Kick IM, 25 Swim FS) 4\u00a0x 25 1-arm Fly 100 BR Kick:\u00a0 200m (50 Recov) 4-8 x 25 Kick IM seq on 15 sec No Fins 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2037\">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\/2037"}],"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=2037"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2037\/revisions"}],"predecessor-version":[{"id":2039,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2037\/revisions\/2039"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2037"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}