{"id":5800,"date":"2016-12-07T10:20:35","date_gmt":"2016-12-07T15:20:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5800"},"modified":"2016-12-10T17:29:32","modified_gmt":"2016-12-10T22:29:32","slug":"nationals-gen-aerobic-wk-14-wednesday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5800","title":{"rendered":"Nationals &#8211; Gen Aerobic &#8211; WK 1\/4 Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic Mix<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/Kick:\u00a0 1400 \/ 300<\/p>\n<ul>\n<li>2 x 100 BK Fins on 2:00<\/li>\n<li>50 BK Fins Kick<\/li>\n<li>2 x 100 BK Pull on 2:00<\/li>\n<li>50 BK Kick<\/li>\n<li>50 Scull<\/li>\n<li>2 x 100 BK on 2:00<\/li>\n<li>50 BK Kick<\/li>\n<li>50 Scull<\/li>\n<li>2 x 100 FS Fins on 1:45<\/li>\n<li>50 FS Fins Kick<\/li>\n<li>2 x 100 FS Pull on 1:45<\/li>\n<li>50 FS Kick<\/li>\n<li>50 Scull<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>50 FS Kick<\/li>\n<li>50 Scull<\/li>\n<\/ul>\n<p>LAP: 150 \/ 150 recovery<\/p>\n<ul>\n<li>4 x (25 Sprint, 25 easy) on 1:30<\/li>\n<li>25 Sprint BK Kick, 25 easy)<\/li>\n<\/ul>\n<p><del>Power:<\/del><\/p>\n<ul>\n<li><del>2 x 12.5m Blast off Wall<\/del><\/li>\n<li><del>2 x Flags in \/ Flags Out Blast<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic Mix Warm Up:\u00a0 500m EN-1\/Kick:\u00a0 1400 \/ 300 2 x 100 BK Fins on 2:00 50 BK Fins Kick 2 x 100 BK Pull on 2:00 50 BK Kick 50 Scull 2 x 100 BK on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5800\">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\/5800"}],"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=5800"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5800\/revisions"}],"predecessor-version":[{"id":5804,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5800\/revisions\/5804"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5800"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}