{"id":2143,"date":"2012-11-23T11:30:47","date_gmt":"2012-11-23T16:30:47","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2143"},"modified":"2012-11-23T23:45:46","modified_gmt":"2012-11-24T04:45:46","slug":"fall-down-week-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2143","title":{"rendered":"Fall Down Week &#8211; Friday"},"content":{"rendered":"<p>Borden Pool &#8211; solo<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>100 BR<\/li>\n<li>400 IM Drills<\/li>\n<\/ul>\n<p>Kick: all strong, full extension<\/p>\n<ul>\n<li>4 x 25 FS Fin Kick on 45<\/li>\n<li>4 x 25 BK Fin Kick on 45<\/li>\n<li>4 x 25 BR Kick on 1:00<\/li>\n<li>4 x 25 BK Kick on 1:00<\/li>\n<li>4 x 25 FS Kick on 1:00<\/li>\n<li>4 x 25 Dolphin Kick Fins on 1:00<\/li>\n<\/ul>\n<p>Quality Stroke:<\/p>\n<ul>\n<li>4 x 25 FS Build on 1:00<\/li>\n<li>4 x 25 BK Build on 1:00<\/li>\n<li>4 x 25 BR Build on 1:00<\/li>\n<li>4 x (25 IM seq, 25 Easy) on 1:15<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden Pool &#8211; solo Warm Up: 200 FS Pull 200 BK Fins 100 BR 400 IM Drills Kick: all strong, full extension 4 x 25 FS Fin Kick on 45 4 x 25 BK Fin Kick on 45 4 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2143\">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\/2143"}],"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=2143"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2143\/revisions"}],"predecessor-version":[{"id":2145,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2143\/revisions\/2145"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2143"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}