{"id":5774,"date":"2016-11-22T10:21:42","date_gmt":"2016-11-22T15:21:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5774"},"modified":"2016-11-22T10:28:10","modified_gmt":"2016-11-22T15:28:10","slug":"nationals-gen-aerobic-wk-14-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5774","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 1\/4 &#8211; Tuesday"},"content":{"rendered":"<p>Borden &#8211; Aerobic<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1400 \/ 300<\/p>\n<ul>\n<li>3 x 50 BK Fin Kick<\/li>\n<li>200 BK Fins<\/li>\n<li>4 x 50 BK Fins on 1:00<\/li>\n<li>50 easy<\/li>\n<li>3 x 50 FS Fin Kick<\/li>\n<li>200 FS Fins<\/li>\n<li>4 x 50 FS Fins<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 BK on 2:00<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<\/ul>\n<p>LAP: 250 \/ 250 recovery<\/p>\n<ul>\n<li>8 x (25 Sprint, 25 easy) 4x FS, 4x BK<\/li>\n<li>2 x (25 Sprint Kick, 25 easy)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden &#8211; Aerobic Warm Up:\u00a0 500m EN-1 \/ Kick:\u00a0 1400 \/ 300 3 x 50 BK Fin Kick 200 BK Fins 4 x 50 BK Fins on 1:00 50 easy 3 x 50 FS Fin Kick 200 FS Fins 4 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5774\">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\/5774"}],"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=5774"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5774\/revisions"}],"predecessor-version":[{"id":5775,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5774\/revisions\/5775"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5774"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}