{"id":2899,"date":"2013-06-26T10:17:45","date_gmt":"2013-06-26T14:17:45","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2899"},"modified":"2013-06-26T10:39:39","modified_gmt":"2013-06-26T14:39:39","slug":"gen-aerobic-wk1-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2899","title":{"rendered":"Gen Aerobic WK1 &#8211; Wednesday"},"content":{"rendered":"<p>EB early morning<\/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:\u00a0 1200 \/ 200 (150 Recov)<\/p>\n<ul>\n<li>2 x (100\u00a0Fins Kick on 20 sec)<br \/>\n1x FS, 1x BK<br \/>\n**For the next 3 parts &#8211; no extra rest**<\/li>\n<li>5 x 100 FS on 1:45<\/li>\n<li>5 x 100 BK on 2:00<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 200 (50 Recov)<\/p>\n<ul>\n<li>4 x 50 FS on 1:00 (swim 40)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100 (100 Recov)<\/p>\n<ul>\n<li>4 x (25 IM Seq Fast, 25 Easy on 1:30)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>EB early morning Warm Up:\u00a0 800m 300 FS Pull 300 BK Fins 200 IM Drills EN-1 \/ Kick:\u00a0 1200 \/ 200 (150 Recov) 2 x (100\u00a0Fins Kick on 20 sec) 1x FS, 1x BK **For the next 3 parts &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2899\">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\/2899"}],"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=2899"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2899\/revisions"}],"predecessor-version":[{"id":2903,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2899\/revisions\/2903"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2899"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}