{"id":4178,"date":"2014-11-29T07:31:36","date_gmt":"2014-11-29T12:31:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4178"},"modified":"2014-12-01T00:31:56","modified_gmt":"2014-12-01T05:31:56","slug":"between-seasons-wk-3-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4178","title":{"rendered":"Between Seasons &#8211; WK 3 Saturday"},"content":{"rendered":"<p>Collingwood Clippers 7:30am practice<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Main Set:<\/p>\n<p>3 times through:<\/p>\n<ul>\n<li>200 on 3:45 SC<\/li>\n<li>2 x 100 on 1:45 Pull<\/li>\n<li>4 x 50 on 1:00 Desc 1-4<\/li>\n<\/ul>\n<p>#1 FS, #2 BK, #3 FS<\/p>\n<p>100 Easy<\/p>\n<p>Sprints:<\/p>\n<ul>\n<li>12 x 25 on 30 sec<br \/>\n1-4\u00a0Fast, 5-8 Medium, 9-12 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Clippers 7:30am practice Warm Up:\u00a0 600m Main Set: 3 times through: 200 on 3:45 SC 2 x 100 on 1:45 Pull 4 x 50 on 1:00 Desc 1-4 #1 FS, #2 BK, #3 FS 100 Easy Sprints: 12 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4178\">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\/4178"}],"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=4178"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4178\/revisions"}],"predecessor-version":[{"id":4179,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4178\/revisions\/4179"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4178"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}