{"id":2154,"date":"2012-11-27T11:30:13","date_gmt":"2012-11-27T16:30:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2154"},"modified":"2012-12-02T23:14:47","modified_gmt":"2012-12-03T04:14:47","slug":"fall-transition-wk-tues","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2154","title":{"rendered":"Fall &#8211; Transition WK &#8211; Tues"},"content":{"rendered":"<p>Warm Up: 700m<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 BK Fins<\/li>\n<li>4 x 25 BR<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>Kick: 600m<\/p>\n<ul>\n<li>4 x through [<br \/>\n50 Kick Steady<br \/>\n2 x 25 Kick Strong on 1:00<br \/>\n50 Easy ]<br \/>\nFS, BK, BR, FL<\/li>\n<\/ul>\n<p>EN-1: 1025m<\/p>\n<ul>\n<li>3 x 100 FS on 1:45<\/li>\n<li>50 Easy<\/li>\n<li>3 x 100 IM on 2:15<\/li>\n<li>50 Easy<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>25 Easy<\/li>\n<\/ul>\n<p>SDK: 225m<\/p>\n<ul>\n<li>3 x dive maximum SDK, easy rest of 50<\/li>\n<li>2 x BK SDK<\/li>\n<li>25 Easy<\/li>\n<\/ul>\n<p>LAP: 300m<\/p>\n<ul>\n<li>3 x [50 FS Sprint, 50 Easy] on 2:30<br \/>\n33, 32, 32<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 Easy<\/p>\n<p>2950m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: 700m 200 FS Pull 200 BK Fins 4 x 25 BR 200 IM Drills Kick: 600m 4 x through [ 50 Kick Steady 2 x 25 Kick Strong on 1:00 50 Easy ] FS, BK, BR, FL EN-1: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2154\">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\/2154"}],"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=2154"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2154\/revisions"}],"predecessor-version":[{"id":2171,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2154\/revisions\/2171"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2154"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}