{"id":2157,"date":"2012-11-28T11:30:15","date_gmt":"2012-11-28T16:30:15","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2157"},"modified":"2012-12-02T23:16:47","modified_gmt":"2012-12-03T04:16:47","slug":"fall-transition-wk-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2157","title":{"rendered":"Fall &#8211; Transition WK &#8211; Wed"},"content":{"rendered":"<p>Warm Up:\u00a0 800 mix<\/p>\n<p>Kick \/ EN-1 Mix: 800m<\/p>\n<ul>\n<li>4 x 25 FS Kick Strong on 1:00<\/li>\n<li>50 Easy<\/li>\n<li>3 x 50 IM Seq on 1:00<\/li>\n<li>4 x 25 BK Kick Strong on 1:00<\/li>\n<li>50 Easy<\/li>\n<li>3 x 50 IM Seq on 1:00<\/li>\n<li>25 Easy<\/li>\n<li>3 x (max SDK from Deck Dive, easy rest of 50)<\/li>\n<li>25 Easy<\/li>\n<\/ul>\n<p>LAP: 300m<\/p>\n<ul>\n<li>3 x (50 BK Sprint, 50 Easy) on 2:30<br \/>\n~38<\/li>\n<\/ul>\n<p>Sprint: 100<\/p>\n<ul>\n<li>25 FL Sprint, 25 Easy<\/li>\n<li>25 FS Sprint, 25 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100 Easy<\/p>\n<p>2100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800 mix Kick \/ EN-1 Mix: 800m 4 x 25 FS Kick Strong on 1:00 50 Easy 3 x 50 IM Seq on 1:00 4 x 25 BK Kick Strong on 1:00 50 Easy 3 x 50 IM &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2157\">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\/2157"}],"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=2157"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2157\/revisions"}],"predecessor-version":[{"id":2162,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2157\/revisions\/2162"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2157"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}