{"id":5776,"date":"2016-11-23T09:38:12","date_gmt":"2016-11-23T14:38:12","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5776"},"modified":"2016-11-23T10:16:06","modified_gmt":"2016-11-23T15:16:06","slug":"nationals-gen-aerobic-wk-14-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5776","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 1\/4 &#8211; Wednesday"},"content":{"rendered":"<p>Speed Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1: 400m<\/p>\n<ul>\n<li>2\u00a0x 100 FS<\/li>\n<li>2\u00a0x 100 BK<\/li>\n<\/ul>\n<p>LAP\/Recovery: 700m \/ 300m<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 2 x 50 easy on 1:15) on 4:00<\/li>\n<li>100 easy<\/li>\n<li>4 x (50\u00a0BK Sprint, 2 x 50 easy on 1:15) on 4:00<\/li>\n<li>100 easy<\/li>\n<li>2\u00a0x (12.5 FS Over-spin, 37.5 easy)<\/li>\n<li>2\u00a0x (12.5\u00a0BK Over-spin, 37.5 easy)<\/li>\n<li>100 easy<\/li>\n<li>4\u00a0x (25 FS Sprint, 25 easy) on 1:30<\/li>\n<li>4\u00a0x (25\u00a0BK Sprint, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Speed Session Warm Up:\u00a0 500m EN-1: 400m 2\u00a0x 100 FS 2\u00a0x 100 BK LAP\/Recovery: 700m \/ 300m 4 x (50 FS Sprint, 2 x 50 easy on 1:15) on 4:00 100 easy 4 x (50\u00a0BK Sprint, 2 x 50 easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5776\">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\/5776"}],"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=5776"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5776\/revisions"}],"predecessor-version":[{"id":5777,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5776\/revisions\/5777"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5776"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}