{"id":5164,"date":"2015-12-31T07:29:11","date_gmt":"2015-12-31T12:29:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5164"},"modified":"2016-01-02T00:29:41","modified_gmt":"2016-01-02T05:29:41","slug":"nationals-wk-710-general-aerobic-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5164","title":{"rendered":"Nationals &#8211; WK 7\/10 General Aerobic &#8211; Thursday"},"content":{"rendered":"<p>Last session of 2015 &#8211; Collingwood with Wade and Sarah<\/p>\n<p>Warm Up:\u00a0 600<\/p>\n<ul>\n<li>200 swim<\/li>\n<li>200 kick<\/li>\n<li>200 pull<\/li>\n<\/ul>\n<p>Set 1:\u00a0 1000<\/p>\n<ul>\n<li>twice through the following :<br \/>\n&#8211; 4 x 50 FS\u00a0on 1:00<br \/>\n&#8211; 4 x 50 BK on 1:00<br \/>\n&#8211; 2 x 50 BK starting with 15m underwater on 1:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Set 2:\u00a0 400<\/p>\n<ul>\n<li>4 x 25 FL on 40sec<\/li>\n<li>4 x 25 BK on 40sec<\/li>\n<li>4 x 25 BR on 40sec<\/li>\n<li>4 x 25 FS on 40sec<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>Set 3:\u00a0 400<\/p>\n<ul>\n<li>400 FS Pull (300 with paddles, 100 no paddles)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Last session of 2015 &#8211; Collingwood with Wade and Sarah Warm Up:\u00a0 600 200 swim 200 kick 200 pull Set 1:\u00a0 1000 twice through the following : &#8211; 4 x 50 FS\u00a0on 1:00 &#8211; 4 x 50 BK on 1:00 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5164\">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\/5164"}],"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=5164"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5164\/revisions"}],"predecessor-version":[{"id":5165,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5164\/revisions\/5165"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5164"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5164"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5164"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}