{"id":5802,"date":"2016-12-10T16:43:40","date_gmt":"2016-12-10T21:43:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5802"},"modified":"2016-12-10T16:43:40","modified_gmt":"2016-12-10T21:43:40","slug":"nationals-gen-aerobic-wk-34-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5802","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 3\/4 Saturday"},"content":{"rendered":"<p>Speed &#8211; Collingwood 7:30am Lane Swim<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 300m<\/p>\n<ul>\n<li>6\u00a0x 50 Fin\u00a0Kick [FS, BR, FS, BK, BR, BK]<\/li>\n<\/ul>\n<p>EN-2:\u00a0 450m<\/p>\n<ul>\n<li>9\u00a0x 25 FS on 30, desc 1-3, 4-6, 7-9<\/li>\n<li>25\u00a0easy<\/li>\n<li>9\u00a0x 25 BK on 35, desc 1-3, 4-6, 7-9<\/li>\n<li>25\u00a0easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 475m (975 recovery)<\/p>\n<ul>\n<li>4\u00a0x (50 BK fast on 1:15, 2 x 50 BK easy on 1:15) on 4:00<\/li>\n<li>50 easy<\/li>\n<li>4\u00a0x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00) on 3:30<\/li>\n<li>50 easy<\/li>\n<li>25 FS Fast, 25 easy<\/li>\n<li>25 BK Fast, 25 easy<\/li>\n<li>25 BK Kick Sprint, 25 easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Speed &#8211; Collingwood 7:30am Lane Swim Warm Up:\u00a0 500m Kick:\u00a0 300m 6\u00a0x 50 Fin\u00a0Kick [FS, BR, FS, BK, BR, BK] EN-2:\u00a0 450m 9\u00a0x 25 FS on 30, desc 1-3, 4-6, 7-9 25\u00a0easy 9\u00a0x 25 BK on 35, desc 1-3, 4-6, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5802\">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\/5802"}],"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=5802"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5802\/revisions"}],"predecessor-version":[{"id":5803,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5802\/revisions\/5803"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5802"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}