{"id":5806,"date":"2016-12-12T10:00:55","date_gmt":"2016-12-12T15:00:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5806"},"modified":"2016-12-12T19:06:59","modified_gmt":"2016-12-13T00:06:59","slug":"nationals-gen-aerobic-wk-44-mon","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5806","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 4\/4 Mon"},"content":{"rendered":"<p>Borden Noon &#8211; Aerobic Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1 \/ EN-2 \/ Kick:\u00a0 1000 \/ 400 \u00a0\/ 400<\/p>\n<ul>\n<li>100 BK Kick<\/li>\n<li>100 BK Pull<\/li>\n<li>3 x 200 BK on 3:45\u00a0swum as:<br \/>\n&#8211; (150 Aerobic, 50 Threshold)<\/li>\n<li>2 x 50 BK Kick on 1:30<\/li>\n<li>50 easy<\/li>\n<li>100 FS Kick<\/li>\n<li>100 FS Pull<\/li>\n<li>3 x 200 FS\u00a0on 3:30 swum as:<br \/>\n&#8211; (150 Aerobic, 50 Threshold)<\/li>\n<li>2 x 50 FS Kick on 1:30<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><del>EN-3:\u00a0 300 \/ 100 recovery<\/del><\/p>\n<ul>\n<li><del>3 x 50 BK on 1:00, swim &lt;45<\/del><\/li>\n<li><del>50 recovery<\/del><\/li>\n<li><del>3 x 50 FS on 55, swim &lt;40<\/del><\/li>\n<li><del>50 recovery<\/del><\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a075 \/ 75 Recovery<\/p>\n<ul>\n<li><del>3<\/del> 1 x (25 easy, 25 sprint) on 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Aerobic Session Warm Up:\u00a0 500m EN-1 \/ EN-2 \/ Kick:\u00a0 1000 \/ 400 \u00a0\/ 400 100 BK Kick 100 BK Pull 3 x 200 BK on 3:45\u00a0swum as: &#8211; (150 Aerobic, 50 Threshold) 2 x 50 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5806\">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\/5806"}],"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=5806"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5806\/revisions"}],"predecessor-version":[{"id":5809,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5806\/revisions\/5809"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5806"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5806"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5806"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}