{"id":5117,"date":"2015-12-08T22:41:25","date_gmt":"2015-12-09T03:41:25","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5117"},"modified":"2015-12-09T17:41:03","modified_gmt":"2015-12-09T22:41:03","slug":"nationals-wk-410-general-aerobic-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5117","title":{"rendered":"Nationals &#8211; WK 4\/10 General Aerobic &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Mix session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<ul>\n<li>200 BK<\/li>\n<li>200 IM Drills<\/li>\n<li>200 FS<\/li>\n<\/ul>\n<p>Kick\/Recovery: 400<\/p>\n<ul>\n<li>100 FS Kick<\/li>\n<li>50 Scull<\/li>\n<li>100 BK Kick<\/li>\n<li>50 Scull<\/li>\n<li>100 FS Pull<\/li>\n<\/ul>\n<p>EN-1\/2\/LAP: 600\/400\/200<\/p>\n<ul>\n<li>3 x 100 FS on 1:40, swim 1:28<\/li>\n<li>50 easy<\/li>\n<li>2 x 100 FS on 1:35, swim 1:23 (1:20, 1:19)<\/li>\n<li>50 easy<\/li>\n<li>100 FS Strong (1:15)<\/li>\n<li>100 easy<\/li>\n<li>3 x 100 BK on 1:50, swim 1:38<\/li>\n<li>50 easy<\/li>\n<li>2 x 100 BK on 1:45, swim 1:33 (1:30, 1:31)<\/li>\n<li>50 easy<\/li>\n<li>100 BK Strong (1:25)<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p><del>LAP:\u00a0 100m<\/del><\/p>\n<ul>\n<li><del>4 x (25 Sprint with turn, 25 easy) on 1:30<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Mix session Warm Up:\u00a0 600m 200 BK 200 IM Drills 200 FS Kick\/Recovery: 400 100 FS Kick 50 Scull 100 BK Kick 50 Scull 100 FS Pull EN-1\/2\/LAP: 600\/400\/200 3 x 100 FS on 1:40, swim 1:28 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5117\">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\/5117"}],"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=5117"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5117\/revisions"}],"predecessor-version":[{"id":5120,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5117\/revisions\/5120"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5117"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}