{"id":2904,"date":"2013-06-26T22:24:20","date_gmt":"2013-06-27T02:24:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2904"},"modified":"2013-06-26T22:53:36","modified_gmt":"2013-06-27T02:53:36","slug":"gen-aerobic-wk1-thurs","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2904","title":{"rendered":"Gen Aerobic WK1 &#8211; Thurs"},"content":{"rendered":"<p>EB early morning session<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1 \/ Kick \/ EN-\/2 : 1200 \/ 300 \/ 100<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:20\/15<\/li>\n<li>4 x 125 FS on 2:15<\/li>\n<li>100 Easy<\/li>\n<li>3 x 50 BK Kick on 1:20\/15<\/li>\n<li>4 x 100 BK on 2:00<\/li>\n<li>100 Easy<\/li>\n<li>8 x 50 FS on 1:00<br \/>\n1-6 @ 40s, 7-8 @ 37s<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>Power:\u00a0 100<\/p>\n<ul>\n<li>4 x 12.5m Blast off FS, easy rest of 25<\/li>\n<li>4 x mid-pool cold start to wall, easy back to mid<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>EB early morning session Warm Up:\u00a0 800 EN-1 \/ Kick \/ EN-\/2 : 1200 \/ 300 \/ 100 3 x 50 FS Kick on 1:20\/15 4 x 125 FS on 2:15 100 Easy 3 x 50 BK Kick on 1:20\/15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2904\">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\/2904"}],"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=2904"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2904\/revisions"}],"predecessor-version":[{"id":2906,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2904\/revisions\/2906"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2904"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}