{"id":5787,"date":"2016-11-30T18:47:56","date_gmt":"2016-11-30T23:47:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5787"},"modified":"2016-12-01T10:35:51","modified_gmt":"2016-12-01T15:35:51","slug":"nationals-gen-aerobic-wk-24-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5787","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 2\/4 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon &#8211; Mix session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/Kick: 1200m \/ 300m<\/p>\n<ul>\n<li>50 BK Kick<\/li>\n<li>2\u00a0x 100\u00a0BK Fins on 2:00<\/li>\n<li>50 BK Kick<\/li>\n<li>2 x 100 BK Pull on 2:00<\/li>\n<li>50 BK Kick<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>50 scull<\/li>\n<li>50\u00a0FS Kick<\/li>\n<li>2\u00a0x 100\u00a0FS Fins on 1:45<\/li>\n<li>50\u00a0FS Kick<\/li>\n<li>2 x 100\u00a0FS Pull on 1:45<\/li>\n<li>50\u00a0FS Kick<\/li>\n<li>2 x 100\u00a0FS on 1:45<\/li>\n<li>50 scull<\/li>\n<\/ul>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>4 x 50 BK on 1:00, swim 45<\/li>\n<li>50 easy<\/li>\n<li>4 x 50 FS on 1:00, swim 40<\/li>\n<\/ul>\n<p>LAP:\u00a0 250<\/p>\n<ul>\n<li>4\u00a0x (25\u00a0BK Sprint, 25 easy) on 1:30<\/li>\n<li>4 x \u00a0(25\u00a0FS Sprint, 25 easy) on 1:30<\/li>\n<li>25 BK Sprint Kick, 25 easy<\/li>\n<li>25 FS Sprint Kick, 25 easy<\/li>\n<\/ul>\n<p>Dive Breakouts &#8230;<\/p>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Mix session Warm Up:\u00a0 500m EN-1\/Kick: 1200m \/ 300m 50 BK Kick 2\u00a0x 100\u00a0BK Fins on 2:00 50 BK Kick 2 x 100 BK Pull on 2:00 50 BK Kick 2 x 100 BK on 2:00 50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5787\">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\/5787"}],"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=5787"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5787\/revisions"}],"predecessor-version":[{"id":5790,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5787\/revisions\/5790"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5787"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}