{"id":2152,"date":"2012-11-26T11:30:36","date_gmt":"2012-11-26T16:30:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2152"},"modified":"2012-12-02T23:11:52","modified_gmt":"2012-12-03T04:11:52","slug":"fall-transition-wk-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2152","title":{"rendered":"Fall &#8211; Transition WK &#8211; Mon"},"content":{"rendered":"<p>Warm Up:<\/p>\n<ul>\n<li>400 Mix<\/li>\n<\/ul>\n<p>Set 1:\u00a0 EN-1 800m<\/p>\n<ul>\n<li>2 x 100 FS on 1:45<\/li>\n<li>4 x 50 FS on 1:00<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>4 x 50 BK on 1:15<\/li>\n<\/ul>\n<p>Set 2:\u00a0850m<\/p>\n<ul>\n<li>\u00a04 x 25 FS Kick\u00a0Strong on 1:00<\/li>\n<li>2 x 25 Build FS<\/li>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<li>200 Easy<\/li>\n<li>4 x 25 BK Kick Strong on 1:00<\/li>\n<li>2 x 25 Build BK<\/li>\n<li>3\u00a0x (25 BK Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n<p>2100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 400 Mix Set 1:\u00a0 EN-1 800m 2 x 100 FS on 1:45 4 x 50 FS on 1:00 2 x 100 BK on 2:00 4 x 50 BK on 1:15 Set 2:\u00a0850m \u00a04 x 25 FS Kick\u00a0Strong on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2152\">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\/2152"}],"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=2152"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2152\/revisions"}],"predecessor-version":[{"id":2169,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2152\/revisions\/2169"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2152"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2152"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}