{"id":5828,"date":"2016-12-20T10:16:48","date_gmt":"2016-12-20T15:16:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5828"},"modified":"2016-12-20T10:22:54","modified_gmt":"2016-12-20T15:22:54","slug":"nationals-gen-aerobic-wk-55-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5828","title":{"rendered":"Nationals &#8211; Gen Aerobic WK 5\/5 Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211;\u00a0FS 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\u00a0BK Fins on 1:45<\/li>\n<li>50\u00a0BK Fins Kick<\/li>\n<li>50 Scull<\/li>\n<li>2 x 100\u00a0BK Pull on 2:00<\/li>\n<li>50\u00a0BK Kick<\/li>\n<li>50 Scull<\/li>\n<li>2 x 100\u00a0BK on 2:00<\/li>\n<li>50\u00a0BK Kick<\/li>\n<li>50 Scull<\/li>\n<\/ul>\n<p>EN-2:\u00a0 250m \/ 50 recovery<\/p>\n<ul>\n<li>5 x 50 FS Desc 1-5 by 1 sec from 42<\/li>\n<li>50\u00a0easy<\/li>\n<\/ul>\n<p>LAP: 175 \/ 275 recovery<\/p>\n<ul>\n<li>75\u00a0FS Sprint, 25 recovery<\/li>\n<li>2 x 50\u00a0FS on 1:00 recovery<\/li>\n<li>50\u00a0FS Sprint on 1:00, 2 x 50\u00a0FS on 1:00<\/li>\n<li>2 x (25\u00a0FS 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\u00a0BK 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;\u00a0FS Speed Warm Up:\u00a0 500m EN-1\/Kick for FS: 700 \/ 100 2 x 100\u00a0BK Fins on 1:45 50\u00a0BK Fins Kick 50 Scull 2 x 100\u00a0BK Pull on 2:00 50\u00a0BK Kick 50 Scull 2 x 100\u00a0BK on 2:00 50\u00a0BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5828\">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\/5828"}],"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=5828"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5828\/revisions"}],"predecessor-version":[{"id":5831,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5828\/revisions\/5831"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5828"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}