{"id":4216,"date":"2014-12-22T22:32:29","date_gmt":"2014-12-23T03:32:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4216"},"modified":"2014-12-22T22:32:29","modified_gmt":"2014-12-23T03:32:29","slug":"gen-prep-wk-36-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4216","title":{"rendered":"Gen Prep &#8211; WK 3\/6 Monday"},"content":{"rendered":"<p>6am Clippers Team Practice Collingwood<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>4 x 200 &#8211; Swim, Kick, Pull, Drill<\/li>\n<\/ul>\n<p>Main Set 1<\/p>\n<ul>\n<li>16 x 50 on 1:15<br \/>\nswum as 25 Underwater, 25 Kick<br \/>\nand 25 Scull, 25 Build<\/li>\n<\/ul>\n<p>Main Set 2:<\/p>\n<p>2 x through the following:<\/p>\n<ul>\n<li>6 x 100 Steady on 1:40<\/li>\n<li>4 x 50 Kick on 1:15<\/li>\n<li>4 x 75\u00a0 on 1:30 swum as<br \/>\n&#8211; 1, 3 Decr Stroke Count by one each 25<br \/>\n&#8211; 2, 5 Hold last Stroke Count<\/li>\n<li>4 x 25 Sprint on 45 sec<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>Swim down:\u00a0 300 easy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6am Clippers Team Practice Collingwood Warm Up: 4 x 200 &#8211; Swim, Kick, Pull, Drill Main Set 1 16 x 50 on 1:15 swum as 25 Underwater, 25 Kick and 25 Scull, 25 Build Main Set 2: 2 x through &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4216\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/4216"}],"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=4216"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4216\/revisions"}],"predecessor-version":[{"id":4217,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4216\/revisions\/4217"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4216"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}