{"id":5146,"date":"2015-12-19T20:44:10","date_gmt":"2015-12-20T01:44:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5146"},"modified":"2015-12-20T20:57:32","modified_gmt":"2015-12-21T01:57:32","slug":"nationals-wk-510-general-aerobic-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5146","title":{"rendered":"Nationals &#8211; WK 5\/10 General Aerobic &#8211; Saturday"},"content":{"rendered":"<p>Collingwood &#8211; Saturday moring<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li>300 swim,<\/li>\n<li>200 pull<\/li>\n<li>100 kick<\/li>\n<\/ul>\n<p>Set 1:<\/p>\n<ul>\n<li>6 x (<br \/>\n&#8211; 25 Drill<br \/>\n&#8211; 25 Stroke Count<br \/>\n&#8211; 50 Maintain Stroke count Minus 1 )<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Set 2:<\/p>\n<ul>\n<li>3 x (<br \/>\n&#8211; 50<br \/>\n&#8211; 50 Fast<br \/>\n&#8211; 50 easy<br \/>\n&#8211; 50 Fast )<br \/>\nMaintain constant Stroke count<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Set 3:<\/p>\n<ul>\n<li>6 x 100 FS on 1:50<br \/>\n&#8211; maintain stroke count mean from prev set on 3rd 25<\/li>\n<\/ul>\n<p>Swim Down<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood &#8211; Saturday moring Warm Up: 300 swim, 200 pull 100 kick Set 1: 6 x ( &#8211; 25 Drill &#8211; 25 Stroke Count &#8211; 50 Maintain Stroke count Minus 1 ) 100 easy Set 2: 3 x ( &#8211; &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5146\">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\/5146"}],"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=5146"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5146\/revisions"}],"predecessor-version":[{"id":5147,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5146\/revisions\/5147"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5146"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}