{"id":297,"date":"2009-05-25T11:30:09","date_gmt":"2009-05-25T15:30:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=297"},"modified":"2009-06-01T17:17:46","modified_gmt":"2009-06-01T21:17:46","slug":"summer-wk-1-cycle-week-1-session-1","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=297","title":{"rendered":"Summer &#8211; WK 1 (cycle wk 1 &#8211; Mon)"},"content":{"rendered":"<p>Fins &#8211; Aerobic no pace session<\/p>\n<p><strong>Warm-Up:<\/strong> 400m<\/p>\n<ul>\n<li>100m Pull FS<\/li>\n<li>100m Pull BK<\/li>\n<li>100m Pull BR<\/li>\n<li>2 x 50m Swim (FS, BK)<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 200m<\/p>\n<ul>\n<li>100m Swim FS<\/li>\n<li>100m Swim (as 25&#8217;s of FL, BK, BR, FL)<\/li>\n<\/ul>\n<p><strong>Set 2:<\/strong> 250m<\/p>\n<ul>\n<li>5 x 50m Kick with Fins (mix)<\/li>\n<\/ul>\n<p><strong>Set 3:<\/strong> 500m<\/p>\n<ul>\n<li>100m Swim (as 25&#8217;s of FL, BK, BR, FL)<\/li>\n<li>100m Swim BK<\/li>\n<li>100m Swim BR<\/li>\n<li>100m Swim FS<\/li>\n<li>100m Swim (as 25&#8217;s of FL, BK, BR, FL)<\/li>\n<\/ul>\n<p><strong>Set 4:<\/strong> 100m<\/p>\n<ul>\n<li>100m Swim FL<\/li>\n<\/ul>\n<p>Cool down swim &#8211; 100m<\/p>\n<p>W.U. 400m, Kick 250m, Main 800m, Swim Down 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fins &#8211; Aerobic no pace session Warm-Up: 400m 100m Pull FS 100m Pull BK 100m Pull BR 2 x 50m Swim (FS, BK) Set 1: 200m 100m Swim FS 100m Swim (as 25&#8217;s of FL, BK, BR, FL) Set 2: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=297\">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\/297"}],"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=297"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/297\/revisions"}],"predecessor-version":[{"id":323,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/297\/revisions\/323"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=297"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}