{"id":4682,"date":"2015-07-01T22:01:54","date_gmt":"2015-07-02T02:01:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4682"},"modified":"2015-07-02T12:02:11","modified_gmt":"2015-07-02T16:02:11","slug":"noosa-gen-aerobic-wk-57-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4682","title":{"rendered":"Noosa &#8211; Gen Aerobic WK 5\/7 &#8211; Thursday"},"content":{"rendered":"<p>Collingwood 7am &#8230; Borden is only the outdoor pool today &#8230; and all Fridays to 16-Aug<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Recovery: 300m<\/p>\n<ul>\n<li>50 FS Kick<\/li>\n<li>200 FS<\/li>\n<li>50 FS Kick<\/li>\n<\/ul>\n<p>EN-1:\u00a0 2500m<\/p>\n<ul>\n<li>2 x 300 FS Pull on 5:00<\/li>\n<li>200 FS Pull<\/li>\n<li>50 easy, 50 FS Kick<\/li>\n<li>4 x 200 FS Fins on 3:30<\/li>\n<li>50 easy, 50 FS Kick<\/li>\n<li>8 x 100 FS on 1:40, swim 1:25-1:27 (4x on 1:40, 4x on 1:45)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 300m<\/p>\n<ul>\n<li>3 x 100 FS on 1:40, swim 1:20 or under<\/li>\n<li>200 Recovery mix<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>4 x (25 FS Sprint, 75 recovery) on 2:00+<br \/>\nDive if possible<\/li>\n<li>4 x (25 BK Sprint, 75 recovery) on 2:00+<br \/>\nDive if Possible<\/li>\n<\/ul>\n<p>Power:\u00a0 100<\/p>\n<ul>\n<li>8 x Blast mix &#8230; dive if possible &#8230; mid-pool &#8230; turns &#8230; BK Dolphin<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200+<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7am &#8230; Borden is only the outdoor pool today &#8230; and all Fridays to 16-Aug Warm Up:\u00a0 500m Recovery: 300m 50 FS Kick 200 FS 50 FS Kick EN-1:\u00a0 2500m 2 x 300 FS Pull on 5:00 200 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4682\">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\/4682"}],"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=4682"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4682\/revisions"}],"predecessor-version":[{"id":4685,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4682\/revisions\/4685"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4682"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}