{"id":5780,"date":"2016-11-28T10:21:58","date_gmt":"2016-11-28T15:21:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5780"},"modified":"2016-11-28T18:36:54","modified_gmt":"2016-11-28T23:36:54","slug":"nationals-gen-aerobic-wk-24-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5780","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 2\/4 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 1600<\/p>\n<ul>\n<li>300 BK Fins<\/li>\n<li>200 BK Pull<\/li>\n<li>3 x 100\u00a0BK on 2:00, desc SC by 1 per 25m<\/li>\n<li>3\u00a0x 50 BK Kick<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<ul>\n<li>300 FS Fins<\/li>\n<li>200 FS &#8211; hold SC<\/li>\n<li>3 x 100 FS on 1:45, Desc SC by 1 per 25m<\/li>\n<li>3\u00a0x 50 FS Kick<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400<\/p>\n<ul>\n<li>4 x 50 FS on 1:00, swim 40<\/li>\n<li>4 x 50 BK on 1:00, swim 45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 50\u00a0\/50<\/p>\n<ul>\n<li>2 x (25 Sprint, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic Session Warm Up:\u00a0 600m EN-1:\u00a0 1600 300 BK Fins 200 BK Pull 3 x 100\u00a0BK on 2:00, desc SC by 1 per 25m 3\u00a0x 50 BK Kick 50 easy 300 FS Fins 200 FS &#8211; hold &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5780\">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\/5780"}],"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=5780"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5780\/revisions"}],"predecessor-version":[{"id":5782,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5780\/revisions\/5782"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5780"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}