{"id":5127,"date":"2015-12-12T11:23:02","date_gmt":"2015-12-12T16:23:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5127"},"modified":"2015-12-12T11:23:02","modified_gmt":"2015-12-12T16:23:02","slug":"nationals-wk-410-general-aerobic-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5127","title":{"rendered":"Nationals &#8211; WK 4\/10 General Aerobic &#8211; Saturday"},"content":{"rendered":"<p>Collingwood 7:30am<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>200 swim<\/li>\n<li>100 Pull<\/li>\n<li>100 Kick<\/li>\n<li>50 drill, 50 Pull, 100 swim<\/li>\n<\/ul>\n<p>EN-1\/2: 1200<\/p>\n<ul>\n<li>6 x 200m swum as twice through the following (1x BK, 1x FS):<br \/>\n&#8211; 150 aerobic, 50 fast<br \/>\n&#8211; 100 aerobic, 100 fast<br \/>\n&#8211; 50 aerobic, 150 fast<br \/>\n&#8211; 50 easy plus some extra time<br \/>\nBK on 3:45, FS on 3:14<\/li>\n<\/ul>\n<p>Kick:<\/p>\n<ul>\n<li>12 x 50m on 1:30, desc 1-4<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7:30am Warm Up: 200 swim 100 Pull 100 Kick 50 drill, 50 Pull, 100 swim EN-1\/2: 1200 6 x 200m swum as twice through the following (1x BK, 1x FS): &#8211; 150 aerobic, 50 fast &#8211; 100 aerobic, 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5127\">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\/5127"}],"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=5127"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5127\/revisions"}],"predecessor-version":[{"id":5128,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5127\/revisions\/5128"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5127"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}