{"id":5783,"date":"2016-11-29T23:09:48","date_gmt":"2016-11-30T04:09:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5783"},"modified":"2016-11-30T18:37:15","modified_gmt":"2016-11-30T23:37:15","slug":"nationals-gen-aerobic-wk-24-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5783","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 2\/4 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Speed<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Recovery:\u00a0 300m<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick, 50 swim)<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, desc 1-5 from 42sec (43, 43, 42, 40, 39)<\/li>\n<li>50 easy<\/li>\n<li>5 x 50 BK on 1:15, desc 1-5 from 47sec (49, 48, 45, 43, 42)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 700m (200 recovery)<\/p>\n<ul>\n<li>100 FS Fast (1:10)<\/li>\n<li>3 x 50 FS easy on 1:00<\/li>\n<li>100 BK Fast (1:24 &#8211; much harder than the 100 FS)<\/li>\n<li>3 x 50 BK\u00a0easy on 1:15<\/li>\n<li>2\u00a0x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00) on 3:30 (34, 33)<\/li>\n<li>2\u00a0x (50 BK fast on 1:05, 2 x 50 BK easy on 1:05) on 3:30(38.5, 38)<\/li>\n<li><del>2\u00a0x (25 FS Fast, 25 easy)<\/del><\/li>\n<li><del>2\u00a0x (25 BK Fast, 25 easy)<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Speed Warm Up:\u00a0 500m Recovery:\u00a0 300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-2:\u00a0 500m 5 x 50 FS on 1:00, desc 1-5 from 42sec (43, 43, 42, 40, 39) 50 easy 5 x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5783\">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\/5783"}],"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=5783"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5783\/revisions"}],"predecessor-version":[{"id":5786,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5783\/revisions\/5786"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5783"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}