{"id":2931,"date":"2013-07-24T10:43:55","date_gmt":"2013-07-24T14:43:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2931"},"modified":"2013-07-24T10:43:55","modified_gmt":"2013-07-24T14:43:55","slug":"gen-aerobic-wk5-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2931","title":{"rendered":"Gen Aerobic WK5 &#8211; Wednesday"},"content":{"rendered":"<p>Warm Up:\u00a0 800m<\/p>\n<p>Kick: 300m<\/p>\n<ul>\n<li>100 FS Kick<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>4 x 25 FS Kick<\/li>\n<\/ul>\n<p>EN-1: 750m<\/p>\n<ul>\n<li>2 x 25 FS on 30s<\/li>\n<li>2 x 50 FS on 1:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>200 FS on 3:30<\/li>\n<li>100 FS on 1:45<\/li>\n<li>50 FS on 1:00<\/li>\n<li>2 x 25 FS on 30s<\/li>\n<\/ul>\n<p>EN-2: 700m<\/p>\n<ul>\n<li>4 x 50 FS on 1:00<\/li>\n<li>4 x 50 BK on 1:05<\/li>\n<li>6 x 50 IM seq on 1:10<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m (100 Recov)<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 800m Kick: 300m 100 FS Kick 2 x 50 FS Kick 4 x 25 FS Kick EN-1: 750m 2 x 25 FS on 30s 2 x 50 FS on 1:00 2 x 100 FS on 1:45 200 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2931\">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\/2931"}],"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=2931"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2931\/revisions"}],"predecessor-version":[{"id":2933,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2931\/revisions\/2933"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2931"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2931"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}