{"id":5778,"date":"2016-11-25T10:37:24","date_gmt":"2016-11-25T15:37:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5778"},"modified":"2016-11-25T10:37:24","modified_gmt":"2016-11-25T15:37:24","slug":"nationals-gen-aerobic-wk-14-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5778","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 1\/4 &#8211; Friday"},"content":{"rendered":"<p>Borden &#8211; Aerobic<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>25 Kick, 50 swim 25 Kick, 50 swim FS<\/li>\n<li>50 scull<\/li>\n<li>25 Kick, 50 swim 25 Kick, 50 swim BK<\/li>\n<li>50 scull<\/li>\n<\/ul>\n<p>EN-1:<\/p>\n<ul>\n<li>200 FS Pull<\/li>\n<li>200 FS<\/li>\n<li>2 x 50 FS Kick<\/li>\n<li>50 easy<\/li>\n<li>200 BK Fins<\/li>\n<li>200 BK<\/li>\n<li>2 x 50 BK Kick<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 FS on 1:40<\/li>\n<li>50 kick<\/li>\n<li>50 easy<\/li>\n<li>3 x 100 BK on 1:50<\/li>\n<\/ul>\n<p>LAP:<\/p>\n<ul>\n<li>8 x (25 Sprint, 25 easy) 4x FS, 4x BK<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden &#8211; Aerobic Warm Up:\u00a0 500m Recovery:\u00a0 400 25 Kick, 50 swim 25 Kick, 50 swim FS 50 scull 25 Kick, 50 swim 25 Kick, 50 swim BK 50 scull EN-1: 200 FS Pull 200 FS 2 x 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5778\">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\/5778"}],"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=5778"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5778\/revisions"}],"predecessor-version":[{"id":5779,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5778\/revisions\/5779"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5778"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}