{"id":5810,"date":"2016-12-12T22:45:58","date_gmt":"2016-12-13T03:45:58","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5810"},"modified":"2016-12-14T01:38:30","modified_gmt":"2016-12-14T06:38:30","slug":"nationals-gen-aerobic-wk-44-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5810","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 4\/4 Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; BK Speed<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/Kick for FS: 700 \/ 100<\/p>\n<ul>\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>EN-2:\u00a0 225m \/ 50 recovery<\/p>\n<ul>\n<li>9\u00a0x 25\u00a0BK on 30, desc 1-3, 4-6, 7-9<\/li>\n<li>25\u00a0easy<\/li>\n<\/ul>\n<p>LAP: 175 \/ 275 recovery<\/p>\n<ul>\n<li>75 BK Sprint, 25 recovery\u00a0 (act:\u00a0 1:00)<\/li>\n<li>2 x 50 BK on 1:15 recovery<\/li>\n<li>50 BK Sprint on 1:00, 2 x 50 BK on 1:15<\/li>\n<li>2 x (25 BK Sprint, 25 easy) on 1:30<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>2 x (25 FS Kick Max speed, 25 easy)<\/li>\n<li>block dives<\/li>\n<\/ul>\n<p>Swim Down: 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; BK Speed Warm Up:\u00a0 500m EN-1\/Kick for FS: 700 \/ 100 2 x 100 FS Fins on 1:45 50 FS Fins Kick 2 x 100 FS Pull on 1:45 50 FS Kick 50 Scull 2 x 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5810\">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\/5810"}],"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=5810"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5810\/revisions"}],"predecessor-version":[{"id":5812,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5810\/revisions\/5812"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5810"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}