{"id":4584,"date":"2015-06-03T11:04:29","date_gmt":"2015-06-03T15:04:29","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4584"},"modified":"2015-06-03T23:17:46","modified_gmt":"2015-06-04T03:17:46","slug":"noosa-general-aerobic-wk-17-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4584","title":{"rendered":"Noosa &#8211; Gen Aerobic WK 1\/7 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Mixed speed &amp; Stroke<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Kick:\u00a0 300m \/ EN-1:\u00a0 800<\/p>\n<ul>\n<li>2 x 50 FS Kick<\/li>\n<li>3 x 100 BK<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>3 x 100 FS Pull<\/li>\n<li>2 x 50 Kick (1FL, 1BR)<\/li>\n<li>2 x 100 IM<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 250<\/p>\n<ul>\n<li>5 x 50 BK on 1:00, swim 45<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>3\u00a0x (50 FS Fast, 50 stroke) on 2:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><del>Power:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>4 x 12.5m blast &#8230; 2 start &#8211; 2 finish<\/del><\/li>\n<\/ul>\n<p><del>Swim Down:\u00a0 200 easy<\/del><\/p>\n<p>Work:\u00a0 1700, Recov 200, WU\/SD 800 = 2600<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Mixed speed &amp; Stroke Warm Up:\u00a0 600m Kick:\u00a0 300m \/ EN-1:\u00a0 800 2 x 50 FS Kick 3 x 100 BK 2 x 50 BK Kick 3 x 100 FS Pull 2 x 50 Kick (1FL, 1BR) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4584\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/4584"}],"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=4584"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4584\/revisions"}],"predecessor-version":[{"id":4593,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4584\/revisions\/4593"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4584"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}