{"id":2945,"date":"2013-07-31T10:28:42","date_gmt":"2013-07-31T14:28:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2945"},"modified":"2013-07-31T10:28:42","modified_gmt":"2013-07-31T14:28:42","slug":"gen-aerobic-wk6-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2945","title":{"rendered":"Gen Aerobic WK6 &#8211; Wed"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>100 FS Fins<\/li>\n<li>4 x 50 FS Fins<\/li>\n<\/ul>\n<p>EN-1: 1000m<\/p>\n<ul>\n<li>200 FS Pull on 20+<\/li>\n<li>200 FS on 20+<\/li>\n<li>100 BK on 15<\/li>\n<li>200 FS Fins on 20+<\/li>\n<li>200 FS on 20+<\/li>\n<li>100 BK<\/li>\n<\/ul>\n<p>EN-1\/2: 200m<\/p>\n<ul>\n<li>4 x 50 FS desc 1-4, Swim 40, 39, 38, 37<\/li>\n<\/ul>\n<p>LAP: 100m<\/p>\n<ul>\n<li>4 x (25 Choice Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 800m Kick:\u00a0 300m 100 FS Fins 4 x 50 FS Fins EN-1: 1000m 200 FS Pull on 20+ 200 FS on 20+ 100 BK on 15 200 FS Fins on 20+ 200 FS on 20+ 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2945\">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\/2945"}],"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=2945"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2945\/revisions"}],"predecessor-version":[{"id":2947,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2945\/revisions\/2947"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2945"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}