{"id":5090,"date":"2015-11-25T09:20:39","date_gmt":"2015-11-25T14:20:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5090"},"modified":"2015-11-25T23:31:03","modified_gmt":"2015-11-26T04:31:03","slug":"nationals-wk-210-general-aerobic-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5090","title":{"rendered":"Nationals &#8211; WK 2\/10 General Aerobic &#8211; Wednesday"},"content":{"rendered":"<p>Speed Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1: 400m<\/p>\n<ul>\n<li>2\u00a0x 100 FS<\/li>\n<li>2\u00a0x 100 BK<\/li>\n<\/ul>\n<p>LAP\/Recovery: 700m \/ 300m<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 2 x 50 easy on 1:00) on 3:30<\/li>\n<li>100 easy<\/li>\n<li>4 x (50\u00a0BK Sprint, 2 x 50 easy on 1:05) on 3:45<\/li>\n<li>100 easy<\/li>\n<li>2\u00a0x (12.5 FS Over-spin, 37.5 easy)<\/li>\n<li>1 x (12.5\u00a0BK Over-spin, 37.5 easy)<\/li>\n<li><del>100 easy<\/del><\/li>\n<li><del>4\u00a0x (25 FS Sprint, 25 easy) on 1:30<\/del><\/li>\n<li><del>4\u00a0x (25\u00a0BK Sprint, 25 easy) on 1:30<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Speed Session Warm Up:\u00a0 600m EN-1: 400m 2\u00a0x 100 FS 2\u00a0x 100 BK LAP\/Recovery: 700m \/ 300m 4 x (50 FS Sprint, 2 x 50 easy on 1:00) on 3:30 100 easy 4 x (50\u00a0BK Sprint, 2 x 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5090\">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\/5090"}],"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=5090"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5090\/revisions"}],"predecessor-version":[{"id":5094,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5090\/revisions\/5094"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5090"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}