{"id":5571,"date":"2016-07-08T06:54:24","date_gmt":"2016-07-08T10:54:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5571"},"modified":"2016-07-08T12:01:05","modified_gmt":"2016-07-08T16:01:05","slug":"noosa-gen-aerobic-wk-67-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5571","title":{"rendered":"Noosa &#8211; Gen Aerobic WK 6\/7 &#8211; Friday"},"content":{"rendered":"<p>Collingwood 7am<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 700 \/\u00a0350<\/p>\n<ul>\n<li>3 x 50 FS Kick on 1:30<\/li>\n<li>3 x 100 FS on 1:45, swim 1:28<\/li>\n<li>3 x 50 BK Kick on 1:20<\/li>\n<li>3 x 100 BK on 2:00, swim 1:40<\/li>\n<li>50 BR Kick<\/li>\n<li>100 IM<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400<\/p>\n<ul>\n<li>4 x 100 IM on 2:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-3:\u00a0 400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:40, swim &lt; 1:25 (1:22-1:24)<\/li>\n<li>100 BK recovery<\/li>\n<\/ul>\n<p>EN-3:\u00a0 300<\/p>\n<ul>\n<li>3 x 100 FS on 1:35, swim &lt;1:25 (1:22, 1:24, 1:23)<\/li>\n<li>100 BK recovery<\/li>\n<\/ul>\n<p>LAP \/ LAP Kick \/ Power:\u00a0 200 \/ 100 \/ 100<\/p>\n<ul>\n<li>4 x (50 FS on 1:30, swim 35, Count Strokes)<\/li>\n<li><del>50 easy<\/del><\/li>\n<li><del>4 x (25 Sprint Kick, 25 easy back)<\/del><\/li>\n<li><del>50 easy<\/del><\/li>\n<li><del>8 x Blast Start + Breakout<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7am Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 700 \/\u00a0350 3 x 50 FS Kick on 1:30 3 x 100 FS on 1:45, swim 1:28 3 x 50 BK Kick on 1:20 3 x 100 BK on 2:00, swim 1:40 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5571\">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\/5571"}],"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=5571"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5571\/revisions"}],"predecessor-version":[{"id":5577,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5571\/revisions\/5577"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5571"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}