{"id":2937,"date":"2013-07-29T10:53:07","date_gmt":"2013-07-29T14:53:07","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2937"},"modified":"2013-07-29T15:28:21","modified_gmt":"2013-07-29T19:28:21","slug":"gen-aerobic-wk6-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2937","title":{"rendered":"Gen Aerobic WK6 &#8211; Monday"},"content":{"rendered":"<p>Noon Borden &#8211; R knee bad<\/p>\n<p>Warm Up:\u00a0 700<\/p>\n<p>EN-1\u00a0(1000m) + Kick\u00a0(300m):\u00a0 1300m (200 Recov)<\/p>\n<ul>\n<li>100 FS Kick<\/li>\n<li>50 Easy<\/li>\n<li>200 FS Pull on 20+<\/li>\n<li>200\u00a0FS Fins\u00a0on 20+<\/li>\n<li>200\u00a0BK<\/li>\n<li>50 Easy<\/li>\n<li>4 x 50 FS Kick on 1:30<\/li>\n<li>50 Easy<\/li>\n<li>5 x 100 FS on 1:45 (2x Pull, 3x Full) (1:25-1:27)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-1\/2:\u00a0 150m (50 Recov)<\/p>\n<ul>\n<li>3 x 50 FS on 1:00 (act 40, 38, 36)<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 100m (100 Recov)<\/p>\n<ul>\n<li>4 x (25 IM Sprint, 25 Easy) on 1:30 (FL-BK-FS-FS)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noon Borden &#8211; R knee bad Warm Up:\u00a0 700 EN-1\u00a0(1000m) + Kick\u00a0(300m):\u00a0 1300m (200 Recov) 100 FS Kick 50 Easy 200 FS Pull on 20+ 200\u00a0FS Fins\u00a0on 20+ 200\u00a0BK 50 Easy 4 x 50 FS Kick on 1:30 50 Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2937\">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\/2937"}],"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=2937"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2937\/revisions"}],"predecessor-version":[{"id":2941,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2937\/revisions\/2941"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2937"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}