{"id":5087,"date":"2015-11-23T10:17:14","date_gmt":"2015-11-23T15:17:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5087"},"modified":"2015-11-23T10:17:14","modified_gmt":"2015-11-23T15:17:14","slug":"nationals-wk-210-general-aerobic-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5087","title":{"rendered":"Nationals &#8211; WK 2\/10 General Aerobic &#8211; Monday"},"content":{"rendered":"<p>Borden Noon session &#8211; Aerobic<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Recovery:\u00a0 300m<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 kick, 50 swim)<\/li>\n<\/ul>\n<p>EN-1:\u00a0 1200m<\/p>\n<ul>\n<li>2 x 50m FS (25 drill, 25 swim)<\/li>\n<li>50 FS Kick<\/li>\n<li>2 x 100m FS<\/li>\n<li>50 FS Kick<\/li>\n<li>200m FS<\/li>\n<li>50 easy<\/li>\n<li>repeat above with different stroke (BK)<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>50 BK Fast, recover with 2 x 50 BK on 1:05<\/li>\n<li>50 FS Fast, recover with 2 x 50 FS on 1:00<\/li>\n<li>4 x (25 Fast, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon session &#8211; Aerobic Warm Up:\u00a0 600m Recovery:\u00a0 300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1:\u00a0 1200m 2 x 50m FS (25 drill, 25 swim) 50 FS Kick 2 x 100m FS 50 FS Kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5087\">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\/5087"}],"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=5087"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5087\/revisions"}],"predecessor-version":[{"id":5088,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5087\/revisions\/5088"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5087"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}