{"id":5114,"date":"2015-12-07T10:24:31","date_gmt":"2015-12-07T15:24:31","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5114"},"modified":"2015-12-07T16:51:38","modified_gmt":"2015-12-07T21:51:38","slug":"nationals-wk-410-general-aerobic-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5114","title":{"rendered":"Nationals &#8211; WK 4\/10 General Aerobic &#8211; Monday"},"content":{"rendered":"<p>Down Week<\/p>\n<p>Borden Noon &#8211; Aerobic<\/p>\n<p>Warm Up:\u00a0 900m<\/p>\n<ul>\n<li>200 BK<\/li>\n<li>200 IM Drills<\/li>\n<li>200 Pull<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>50 Scull<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>50 Scull<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1: 1200<\/p>\n<ul>\n<li>3 x 200 FS on 3:30, Pull, Swim, Pull<\/li>\n<li>3 x 200 BK on 3:45, Swim, Pull, Swim (final BK 200 was 3:16)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Down Week Borden Noon &#8211; Aerobic Warm Up:\u00a0 900m 200 BK 200 IM Drills 200 Pull 2 x 50 FS Kick 50 Scull 2 x 50 BK Kick 50 Scull 50 easy EN-1: 1200 3 x 200 FS on 3:30, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5114\">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\/5114"}],"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=5114"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5114\/revisions"}],"predecessor-version":[{"id":5116,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5114\/revisions\/5116"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5114"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}