{"id":359,"date":"2009-06-22T11:30:21","date_gmt":"2009-06-22T15:30:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=359"},"modified":"2009-06-22T16:56:42","modified_gmt":"2009-06-22T20:56:42","slug":"summer-wk-5-cycle-wk-1-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=359","title":{"rendered":"Summer &#8211; WK 5 (cycle wk 1, Mon)"},"content":{"rendered":"<p>Aerobic Drills<\/p>\n<p><strong>Warm-Up:<\/strong> 1000m<\/p>\n<ul>\n<li>100m Pull FS<\/li>\n<li>100m Pull BK<\/li>\n<li>100m Pull BR<\/li>\n<li>5 x 50m FS Stroke Technique with Paddles and Fins<\/li>\n<li>5 x 50m BK Stroke Technique with Paddles and Fins<\/li>\n<li>200m Kick Mix<\/li>\n<\/ul>\n<p><strong>Set 1:<\/strong> 110m AEROBIC (A1)<\/p>\n<ul>\n<li>100m FS Pull<\/li>\n<li>100m FS Swim with Fins<\/li>\n<li>2 x 50m (FS-BR) Kick with Board<\/li>\n<li>100m FS Swim full stroke<\/li>\n<li>100m BK Pull<\/li>\n<li>100m BK Swim with Fins<\/li>\n<li>2 x 50m (BK-BR) Kick no Board<\/li>\n<li>100m BK Swim full stroke<\/li>\n<li>100m BR Pull<\/li>\n<li>2 x 50m BR Kick No Board<\/li>\n<li>100m BR Swim full stroke<\/li>\n<\/ul>\n<p>W.U. 1000m, Main 1100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Drills Warm-Up: 1000m 100m Pull FS 100m Pull BK 100m Pull BR 5 x 50m FS Stroke Technique with Paddles and Fins 5 x 50m BK Stroke Technique with Paddles and Fins 200m Kick Mix Set 1: 110m AEROBIC &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=359\">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\/359"}],"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=359"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/359\/revisions"}],"predecessor-version":[{"id":361,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/359\/revisions\/361"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=359"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}