{"id":2159,"date":"2012-11-30T11:30:04","date_gmt":"2012-11-30T16:30:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2159"},"modified":"2012-11-30T20:32:06","modified_gmt":"2012-12-01T01:32:06","slug":"fall-transition-wk-fri","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2159","title":{"rendered":"Fall &#8211; Transition WK &#8211; Fri"},"content":{"rendered":"<p>Warm Up:\u00a0<\/p>\n<ul>\n<li>100 FS Pull<\/li>\n<li>100 FS<\/li>\n<li>100 BK Fins<\/li>\n<li>100 BK<\/li>\n<li>100 BR<\/li>\n<li>25 FS Pull, 25 BK Pull<\/li>\n<li>50 FS, 50 BK<\/li>\n<\/ul>\n<p>EN-1 \/ Kick Combo:<\/p>\n<ul>\n<li>2 times through:\u00a0 #1 FS, #2 BK<br \/>\n&#8211; 50 Scull<br \/>\n&#8211; 50 Pull<br \/>\n&#8211; 100 Swim<br \/>\n&#8211; 3 x 50 Swim Desc 1-3<br \/>\n&#8211; 4 x 25 Kick on 45sec<br \/>\n&#8211; 50 Easy<\/li>\n<\/ul>\n<p>LAP:<\/p>\n<ul>\n<li>3 x (50 FS Sprint, 50 Easy) on 2:30<br \/>\n~32 sec<\/li>\n<\/ul>\n<p>Speed:<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 Easy) on 1:30<br \/>\nIM Seq<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 50 Easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 100 FS Pull 100 FS 100 BK Fins 100 BK 100 BR 25 FS Pull, 25 BK Pull 50 FS, 50 BK EN-1 \/ Kick Combo: 2 times through:\u00a0 #1 FS, #2 BK &#8211; 50 Scull &#8211; 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2159\">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\/2159"}],"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=2159"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2159\/revisions"}],"predecessor-version":[{"id":2161,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2159\/revisions\/2161"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2159"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}