{"id":2897,"date":"2013-06-24T17:47:33","date_gmt":"2013-06-24T21:47:33","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2897"},"modified":"2013-06-24T17:47:33","modified_gmt":"2013-06-24T21:47:33","slug":"gen-aerobic-wk1-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2897","title":{"rendered":"Gen Aerobic WK1 &#8211; Monday"},"content":{"rendered":"<p>EB early morning session<br \/>\nStart of a 19 Week Prep for Noosa.<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<ul>\n<li>300 FS Pull<\/li>\n<li>300 BK Fins<\/li>\n<li>200 IM Drills<\/li>\n<\/ul>\n<p>EN-1 \/ Kick: 1600m<\/p>\n<ul>\n<li>3\u00a0x 50\u00a0FS Kick \u00a0on 1:20\u00a0\/ 15 sec<\/li>\n<li>4 x 125 FS on 2:15\u00a0<\/li>\n<li>100 Easy<\/li>\n<li>3 x 50 BK Kick on 1:20 \/ 15 sec<\/li>\n<li>3 x 100 BK on 2:00\u00a0<\/li>\n<li>50 Easy<\/li>\n<li>3 x 100 IM on 2:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m (100 Recov)<\/p>\n<ul>\n<li>4 x (25 FS fast, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Recov:\u00a0 300<\/p>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>EB early morning session Start of a 19 Week Prep for Noosa. Warm Up:\u00a0 800m 300 FS Pull 300 BK Fins 200 IM Drills EN-1 \/ Kick: 1600m 3\u00a0x 50\u00a0FS Kick \u00a0on 1:20\u00a0\/ 15 sec 4 x 125 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2897\">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\/2897"}],"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=2897"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2897\/revisions"}],"predecessor-version":[{"id":2898,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2897\/revisions\/2898"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2897"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}